CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Deadlift (15 Minutes to a Heavy Set of 5)
Starting with an empty Barbell, at 3..2..1 Go, Begin Working TNG Deadlift sets, working up to a heavy set of 5 in a 15 minute window.
Battle For Winterfell (Time)
RX+
100 SA DB Hang C&J 50/35
-Every 20 Reps 10 Burpee OBJ 30/24″ (0-20-40-60-80)
RX
100 SA DB C&J 35/20
-Every 20 Reps 10 Burpee OBJ 24/20″ (0-20-40-60-80)
M55+
100 SA DB C&J 35/20 60+25/15
-Every 20 Reps 10 Burpee OBJ 20/16″ (0-20-40-60-80) 60+ Step Over
*Alternate DB sides Every 10 reps.
Scale: DB load, Box Height, Regular Burpee.
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Hamstring Smash w/ Ball: 4 min per side
