CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Lon & Cory (Time)
RX+
80-10m Shuttle Sprints
20 T2B
80 DB Box Step Ups 50/35-24/20-1DB
20 T2B
80m SA DB OVH Walking Lunge 50/35
20 T2B
80m Handstand Walk
20 T2B
80m SA DB OVH Walking Lunge 50/35
20 T2B
80 DB Box Step Up 50/35-24/20-1DB
20 T2B
80-10m Shuttle Sprints
RX
80-10m Shuttle Sprints
16 T2B
80 DB Box Step Ups 35/20-24/20-1DB
16 T2B
80m SA DB OVH Walking Lunge 35/20
16 T2B
40m HS Walk OR 80m Bear Crawl
16 T2B
80m SA DB OVH Walking Lunge 35/20
16 T2B
80 DB Box Step Up 35/20-1DB
16 T2B
80-10m Shuttle Sprints
*Scale: SS to 10 Burpees/Every 100m, Box Height &/OR No DB,Front Rack OR BW Walking Lunge.
**SS alternate every 100m, RX+ HSW alternate every 10m, RX HSW as you choose. Partition all other reps as you choose.
***30 min time cap
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder/Lat Floss: 3 min per side
