CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
15/12 Calorie Row
10 DB Strict Press -Light
10 DB Push Press- Moderate
15/12 Calorie Row
Warm UP to Starting DL Load
-Every time you switch weight do 5 DB STOVH
Killa Trav (5 Rounds for time)
5 Rounds: Every 5 Minutes
RX+
21/18 Calorie Row
15 DB STOVH 50/35
9 Deadlift 275/185
RX
21/16 Calorie Row
15 DB STOVH 50/35
9 Deadlift 275/185
M50+ & 55+
21/15 Calorie Row
15 DB STOVH 35/20
9 Deadlift 205/125 185/115
M60+
18/14 Calorie Row
15 DB STOVH 25/15
9 Deadlift 155/105
Scale: DL load ~60-65%, DB load, Calorie Row
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 Min per side
4. Pec Floss: 3 min per side
