07-05-19

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

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Warm-up

Group Squat Clean Demo/Warm Up

2 Rounds:

1 min Row-moderate

5 WU DB SC- 5 Working DB SC RD2

10 SA DB Press – 6-8 Working PU Variation

6-8 T2B Variation

Stone & Paine (AMRAP – Rounds and Reps)

AMRAP 24: Partner WOD

40/32/36 Calorie Row

20/16/18 HSPU

20 DB Squat Cleans 50/35

20 Toes to Bar

RX

40/30/35 Calorie Row

20/16/18 Push Ups

20 DB Squat Cleans 35/20 M55+ 30/20

20 Toes to Bar

Scale: PU to Box, DB load, T2B to KKR or V-UPS/Suitcases

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 pin per side

3. Pigeon Stretch: 3 min per side

4. Shoulder/Lat floss: 3 min per side