CrossFit Blade, CrossFit Blade North – CrossFit
Discipline Equals Freedom (Time)
Partner WOD:
RX+
100/70/85 Calorie Bike
100 Hang Power Snatch 115/80
100 FR Step Back Lunge Alternating 115/80
100 Handstand Push Ups
100 Partner Burpees
RX
100/70/85 Calorie Bike
100 Hang Power Snatch 95/65
100 FR Step Back Lunge Alternating 95/65
80 Handstand Push Ups
80 Partner Burpees
M50+
100/70/85 Calorie Bike
100 Hang Power Snatch 75/55
100 FR Step Back Lunge Alternating 75/55
80 Push Ups
80 Partner Burpees
Scale: Bike to 7 minutes max, HPS load, FRSB Lunge load or no weight, Push Ups to Box, Burpee # or regular burpee.
*30 Minute Time Cap
SADPTD:
30 Cal Bike + Partners #
50 Power Snatch 35
100 Double Arm Battle Rope Slams
40 Push Ups
40 Burpees
Cool Down
1. Walk around buidling with friends
2. 3 POS Shoulder Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
