06-27-19

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

3 Rounds:

1 Min Row: 20 Mod :20 Hard :20 Easy

6 10m Shuttles

:30 Bike :10 Mod :10 Hard :10 Easy

Henry Tudor (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

18/15 Calorie Row

9- 10m Shuttle Sprints

15/12 Calorie Bike

RX

15/12 Calorie Row

7- 10m Shuttle Sprints

12/9 Calorie BIke

M50+

12/9 Calorie Row

7- 10m Shuttle Sprints

10/7 Calorie Bike

Scale: 10m Shuttle Sprint for 10/8 Cal Ski or 10 Burpee
1 YEAR RE-TEST!

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip floss: 3 min per side

4. Calf Smash w/ KB: 5 min per side