CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
Row :20 Mod :20 Hard :20 Easy
6-8 Burpee
Rd1: Lat Scap Swing
Rd2: 4-6 WU PU Variation
Rd3: 3-6 Working PU Variation
Ghost Soldiers (15 Rounds for reps)
5 Rounds:
1 Min ME Calorie Row
1 Min Rest
1 Min ME Burpee
1 Min Rest
1 Min ME Pull Up Variation
RX+= Ring Muscle Up
RX = Bar Muscle Up OR 2 for 1 CTBPU
Scale 1: Pull Ups
Scale 2: Seated Strict Ring Pull Up
Scale 3: Ring Row
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Shoulder/Pec/Lat Floss: 4 min per side
4. Pec Smash w/ ball: 5 min per side
