CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Row-Moderate
10 Lat Scap Swings
6-8 Warm UP Push Up Variation
10 BW Step Back Lunge
1 Min Row – Harder
3-6 WU Pull Up Variation
6-8 Push Up Variation
8 WU DB Back Lunge
Sylas & Maddy’s (Time)
6 Rounds:
8/6/7 Ring Muscle Up
20 SA OVH Step Back Lunges 50/35
16/12/14 Strict HSPU
40/32/36 Calorie Row
RX
8/6/7 Bar MU OR 16 CTBPU-M/PU-F
20 SA OVH Step Back Lunges 35/20 60+ 25/15
16/12/14 HSPU OR 24/16/20 Push Ups
40/30/35 Calorie Row
Scale: Pull Ups to Seated Ring Pull Up,
DB load OR Goblet style OR BW Lunges, Push Ups to Box.
*DB Back Lunge = 1 DB 5R/5L
**30 Min Time Cap
Cool Down
1. Walk around building with friends
2. Pigeon Stretch: 3 min per side
3. 3 POS Shoulder floss: 3 min per side
4. Forearm Smash w/ ball: 5 min per side
