08-15-19

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

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Warm-up

2 Rounds:

1 min bike: :20 mod :20 hard :20 easy

12 Grasshoppers

10 Sit Ups

1 min row: moderate

Larry David (4 Rounds for time)

4 Rounds: Every 8 Minutes

RX+

30/24 Calorie Bike

30 Grasshoppers

30 Sit Ups

30/24 Calorie Row

RX

20/16 Calorie Bike

20 Grasshoppers

20 Sit Ups

20/16 Calorie Row

Scale: GH ROM, Ski for Row or Bike

Cool Down

1. Hamstring Floss: 3 min per side

2. Hip Floss: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Psoas Smash w/ Pso-Rite OR KB: 5 min per side