CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
Warm UP All DB Movements first w/ Warm up load
Then
Lat Scap activators and warm up reps of PU variations
Then
Warm Up DB Movements w/ working load
Then
3-5 Reps of Each PU Variation
Wodapalooza 19.2 Partner Mash (Time)
RX+
100 DB Lunges 50/35
80 Alt DB Snatches 50/35
80 Pull-Ups
60 DB Burpees 50/35
60 C2B Pull-ups
40 Devil Presses 50/35
40 Bar Muscle-ups
RX
100 DB Lunges 35/20
80 Alt DB Snatches 35/20
80 Ring Row
60 DB Burpees 35/20
60 Seated Ring Pull Up
40 Devil Presses 35/20
40 Pull Ups
Scale: DB load, Pull Ups to Banded Pull Ups.
*30 Minute Time Cap
Cool Down
1. 5 min bike
2. 3 POS shoulder floss: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Wall Quad Stretch: 3 min per side
