CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Back Squat (15 Minutes to a Heavy Triple)
Starting with an unloaded Barbell. At 3..2..1 Go begin loading weight as you choose to find a heavy Triple Back Squat in 15 Minutes.
MP: 1 (AMRAP – Rounds and Reps)
30 Air Squats
20 Push Ups
15 Air Squats
10 Push Ups
Scale: AS to Med Ball, PU to Box
*If you plan on wearing your weight vest during Murph then you can bring and wear for this workout and it will be RX+
As soon as your push ups break down you will be moved to a box. Check that ego at the door!
1. 5-10 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Pec Floss: 3 min per side
5. Tricep Smach on Rolloer: 3 min per side