CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
RD1:
1 min easy pace bike
5 BB Good Morning
5 BB Deadlift
5 BB Hang Power Clean
5 BB Power Clean
RD2:
:45 moderate pace bike
5 Warm Up load TNG Power Clean
RD3:
:30 Bike Sprint AHAP
5 Warm UP load TNG Power Clean
-Load working weight
The Danger Zone (AMRAP – Rounds and Reps)
AMRAP 20: Partner WOD
RX+
30/20/25 Calorie Bike
20 Power Clean 155/105
RX
30/20/25 Calorie Bike
20 Power Clean 135/85
M50+
30/20/25 Calorie Bike
20 Power Clean 115/75
Scale: PC load ~ 60%
*Bike does not have to reset each round. As long as your checkpoint number is hit each round.
M/M partners will hit 30/60/90/120….etc
F/F partners will hit 20/40/60/80…etc
M/F partners will hit 25/50/75/100….etc
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 Min Per Leg
3. Hip Floss 3 Min Per Leg
4. Sit in Split Forward fold for 3-4 minutes
