CrossFit Blade – CrossFit
Warm-up
2 Rounds:
1 min bike :20 mod :20 hard :20 easy
5 10m Shuttle @ 60% speed
10 tuck jumps
10 Lat Scap activators
2 Rounds:
:20 Bike Sprint :40 Recover
5 Shuttle Sprint @ 80% speed
5 BOBJ
3-6 Pull Up Variation
Farewell 2019!! (AMRAP – Rounds and Reps)
AMRAP 19: Partner WOD
RX+
19 Calorie Bike
19 10m Shuttle Sprints
19 Box Over Box Jump 30″
19 Bar Muscle Ups
RX
19 Calorie Bike
19 10m Shuttel Sprints SAD: 10m Roll
19 Box Over Box Jump 24/20″ SAD: U-Turns 60+20/16
19 CTBPU SAD: RPU 50+ Pull Up
Scale: Shuttle Sprint to Power Walk:), Box Height/Step Over, PU to seated ring pull up or Ring Row
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Lat/Shoulder Floss: 3 min per side
4. Calf Smash w/ KB: 3 min per side
