CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
1 Min Row- Increasing Intensity
25 DU OR SU
7 Shuttle Sprint
The Fresh Prince (6 Rounds for time)
6 Rounds: Every 5 Minutes
RX+
25/20 Calorie Row
60 Double Unders
15-10m Shuttle Sprints
RX
24/18 Calorie Row
50 DU OR 100 Single Unders
13-10m Shuttle Sprints
Scale: Shuttle Sprint to 15/10 Calorie Bike
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Calf Smash w/ KB: 4 min per side
4. Psoas Smash w/ Pso Rite OR KB: 4 min per side
