CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Bike :20 Mod-:20 Har-:20 Easy
10 Monster Walks Forward
10 Monster Walks Right
10 Monster Walks Back
10 Monster Walks Left
10 SA KB Press Ea Side- Light
3 Rounds:
:20 Bike Sprint :40 Recover
RD1: 10 Barbell Thrusters RD 2: 5 WU Load Thrusters RD 3: 5 WU Load Thrusters
5 Burpees
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
SUMMERTIME HERO MONDAY!
SADPTD:
100 Matador Dips
-EMOM 5 MB Burpee 14#
*Workout Starts with Burpees.
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
