CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
Calf/Ankle Primer: 20- 4″ Plate Jumps
2 Rounds:
8-10 WB
6-8 BJ Step Down
6-8 Russian Swings
-Then-
2 X :30 Bike Sprint :30 Recover
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
Female RX = 14# WB, 20″ Box, 35lb KB.
Scale, WB load, Box Height OR step ups, KB load.
Total Reps
40-30-20-10
*35 Min Time Cap
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
5. Calf Smash w/ KB: 5 min per side
