CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

Row- :30 Mod-:30 Hard-:30 easy

8-10 Wall Ball

8-10 Burpee

Lonmower Is 50!! (3 Rounds for time)

Happy Birthday Coach Lon!

On the 0:00-12:00-24:00

50/42 Calorie Row M55+45/35

50 Wall Balls 20/14 M55+14/10

50 Burpees

Scale: Cal Row, WB load & #, Burpee #.

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per leg

3. Pigeon Stretch: 3 min per leg

4. 3 POS Shoulder/Pec Floss: 3 min per side