CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Khal & Khaleesi (Time)
Partner WOD: Partition Reps As You Choose
6 Rounds:
RX+
24 DB Snatches 50/35
24 SA SL OVH DB Back Lunge 50/35
24 CTBPU
24 Partner Burpees
RX
24 DB Snatches 35/20
24 SA SL OVH DB Step Back Lunge 35/20
24 PullUps
24 Partner Burpees
*partners will do 6 Step Back lunges on the right and 6 on the left, beginning with either arm. Athletes can do less than 6 per arm, but no more than 6 per arm per turn.
Scale: PU to SBPU or Ring Row, DB load or BW Step Nack Lunge, DB load for PS, Reg Burpee. Scale Reps to 20 of each movement.
Cool Down
1. 5 min bike
2. 3 POS Shoulder/Lat Floss: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Hamstring Smash w/ball: 5 min per side
