CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Back Squat (15 Minutes to Heavy Set of 5)
Start with an empty Barbell. At 3..2..1..Go, spend 15 minutes working to heavy set of 5. Each set can be however many reps you choose until you are ready to attempt your 1st set of 5.
Silvio Dante (AMRAP – Rounds and Reps)
AMRAP 10
RX+
6 Front Squats 135/95
9 Bar Facing Burpee
12 CTBPU
RX
6 Front Squats 115/75
9 Bar Facing Burpee
12 Pull Ups
M50+
6 Front Squat 95/65 60+ 75/45
9 Bar Facing Burpee Step Back & Up-2 foot jump over
12 Pull Ups 60+ 12 Ring Row OR 6 Pull Ups
Scale: FS Load ~ 50-60%, Reg Burpee, PU to Seated RPU or RIng Row. Can also do 6 PU scored 2 for 1.
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
