CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
Rd1:
1 min row: :20 mod :20 hard :20 easy
10 Lat Scap Activators
10 Plate Jumps
6 V-Ups
Rd2:
Wod Row #
3-5 PU Variation
6 BOBJ
6-8 T2B
Key Lime Pie (12 Rounds for reps)
EMOM 30:
RX+
1. 15/12 Calorie Row
2. Strict CTBPU
3. 12 Box Over Box Jump 30/24
4. Toes to Bar
5. Rest
RX
1. 15/10 Calorie Row
2. Strict Pull Up
3. 12 Box Over Box Jump 24/20
4. Toes to Bar
5. Rest
Scale: Cal Row ~:45sec, SPU to Seated Strict Ring Pull Up OR Ring Row, T2B to KKR, V-Ups or Suit Cases.
*Score = Total reps of Pull Up Variation & T2B Variation each round, PU & T2B can be in as many sets as possible as long as reps are completed within assigned minute.
Cool Down
1. walk around building with friends
2. Lat Floss: 3 min per side
3. Calf Smash: 5 min per side
4. Hip Floss: 3 min per side
