CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
2 Rounds:
20 Jump rope
20 Bicycles
10 Grasshoppers
8 Burpees
White Walker (Time)
RX+
5 Rounds:
60 Double Unders
50 Bicycle Kicks
40 Grasshoppers
30 Burpees
RX
50 DU OR 100 Single Unders
40 Bicycle Kicks
30 Grasshoppers
20 Burpees
Scale: Reps of ea movement, Bicycle and Grasshopper ROM, Burpee to Up-Down or paralette.
*Bicycle kick = elbow touches opposite knee
**Grasshopper = shin touches opposite forearm.
Cool Down
1. 3 POS Shoulder/Pec Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Psoas smash w/Pso-Rite OR KB: 5 min
4. Calf smash w/ KB: 5 min per side
