CrossFit Blade – CrossFit
Corona 16 (4 Rounds for reps)
6 Sets:
:30 Wall Sit
:30 Rest
:30 Bent Over Row
:30 Rest
:30 Floor Press
:30 Rest
:30 Box Step Ups
:30 Rest
Loads:
RX+ 2 X DB 50/35 BB 115/75
RX 2 X DB 35/25/20 1 X DB 50/35 BB 95/65
*Athletes with 1 DB/KB will alternate which side of the body they work ea round. EX; Rd1: Right side row/Right Side Press- Rd2: Left Side Row/Left Side Press..
SADPTD:
6 Sets
:30 OVH MB Hold
:30 Rest
:30 Bent Over Row
:30 Rest
:30 MB Chest Pass
:30 Rest
:30 Bicep Curl
:30 Rest
*Score Total Reps for each movement. Wall sit = 30 reps if done UB without touching legs or coming out of parallel position. If form is broken score = 0.
Metcon (15 Rounds for time)
OPTIONAL FINISHER:
EMOM 15:
100m Sprint 50out/50back
OR
10/8 Calorie Row
OR
10/8 Calorie Bike
