CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
COACH LED BB WARM UP:
5 Snatch Pull
5 Snatch High Pull
5 Muscle Snatch
5 BTN Push Press
5 Power Snatch
Jay Leno (13 Rounds for weight)
13 Rounds: E2MOM
RX+
30 Double Unders
3 TNG Power Snatch For Load
RX
25 Bar Hops
3 TNG Power Snatch For Load
Scale: Bar Hops to 50 Single Unders, PC for PS
Power Snatch (1 X 3)
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per leg
3. Calf Smash w/ KB: 3 min per leg
4. Wall Splits: 5 min hold
