CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
1 min row: :20 mod :20 hard :20 easy
6 erg burpees
RD1: 10 Lat Scap Swings RD2: 6-8 WU PU Variation RD3: 3-4 Woring PU Variation
AREA 51 (6 Rounds for reps)
6 Rounds: E5MOM
RX+
18/15 Calorie Row
12 Burpee Over Rower
Max Set UB Muscle Ups
RX
18/14 Calorie Row
12 Burpee Over Rower
Max Set UB CTBPU
M50+
18/14 Calorie Row
12 Burpee
Max Set UB Pull Ups
Scale: Cal Row ~1:00-1:10, Reg Burpee OR Burpee #, PU to Seated Strict Ring Pull Up OR 12 Ring Rows
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Lat Floss: 3 min per side
4. Pec Smash: 4 min per side
