07-18-19

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

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Warm-up

3 Rounds:

1 Min Bike :20 Mod :20 Hard :20 Easy

6 Shuttle Sprints

:30 Rest

Positivity Wins (16 Rounds for reps)

8 Rounds:

1 min ME Calorie Bike

1 Min Rest

1 Min ME 10m Shuttle Sprint

1 Min Rest

Scale: Row For Shuttle Sprints,

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Wall Splits: 5 min hold