07-09-19

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

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Warm-up

3 Rounds:

Bike :15 Mod :15 Hard :30 Recover

12 Russian Swings- 10 WU KBS- 8 Working KBS

10 Lat/Scaps- 6-8 WU PU Variation

6-8 T2B Variation

The Big Short (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

12/9 Calorie Bike

12 KBS 70/53

12 CTBPU

12 Toes to Bar

RX

12/8 Calorie Bike

12 KBS 53/35

10 Pull Ups

8 Toes to Bar

M50+

10/7 Calorie Bike

12 KBS 44/26 60+ 35/18

8 Pull Ups

6 Toes to Bar

Scale: Bike Cals, KB load, PU to Seated Ring Pull Up OR Ring Row, T2B to KKR OR V-Ups/Suit Cases

Cool Down

1. Walk around Building with Friends

2. Hamstring Floss: 3 min per side

4. Hip Floss: 3 min per side

5. Lat Floss: 3 min per side