CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Moderate Bike
10 Lat/Scap Swings
10 Air Squats
5 Burpees
2 Rounds:
:20 Bike Sprint :40 Recover
8 WB
6-8 T2B Variation
5 Buprees
The Dalai Lama (3 Rounds for time)
RX+
Min 0-10:
40 Burpees
40 Toes to Bar
40 Wall Ball 20/14(10ft)
Min 10-20:
40 Wall Ball
40 Burpees
40 Toes to Bar
Min 20-30:
40 T2B
40 Wall Ball
40 Burpees
RX
Min 0-10:
30 Burpees
30 Toes to Bar 60+KKR
30 Wall Ball 20/14 60+14/10
Min 10-20:
30 Wall Ball
30 Burpees
30 Toes to Bar
Min 20-30:
30 T2B
30 Wall Ball
30 Burpees
Scale: T2B to KKR, V-Ups OR Suit Cases, Burpee to Up Downs, Wall Ball Load OR Goblet Squat OR Air Squat.
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per leg
3. Pigeon Stretch: 3 min per leg
4. 3 POS Shoulder Floss: 3 min per side
