CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
2 Rounds:
:90 Row :30 easy :30 Mod :30 Hard
12-16 Russian Twists Rd
:90 Moderate Bike
12-16 Sit Ups Rd 2: MB Sit Ups
30-50 Jump Rope Variation
10 MB Slams
Van Gogh (Time)
RX+
80/65 Calorie Row
50 Russian Twist 20/14
2/1.7 Mile Bike
50 Med Ball Sit Ups 20/14
200 Double Unders
50 MB Slam Balls 20/14
50/40 Calorie Row
RX
70/55 Calorie Row
50 Russian Twist 14/10
1.8/1.5 Mile Bike
50 MB Sit Ups 14/10
125 Double Unders OR 250 SU
50 MB Slams 14/10
40/30 Calorie Row
Scale: MB load, Jump Rope to 40/32 Cal Ski.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Psoas Smash w/ Pso-Rite OR KB: 5 min
5. Calf Smash w/ KB: 5 min
