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WOD

05-28-19

By May 28, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Deadlift (15 Min to a Heavy Triple)

At 3..2..1.. Go, spend 15 minutes working up to a heavy set of 3. Start with unloaded barbell. When the clock starts, begin loading weight.

Glory Road (AMRAP – Rounds and Reps)

RX+

5-10-15-20-25-30….

Kettlebell Swings 70/53

40 DUs Between ea round

RX

5-10-15-20-25-30….

Kettlebell Swings 53/35

40 DUs OR 75 SU Between ea round

M50+

5-10-15-20-25-30….

Kettlebell Swings 44/26 60+35/18

40 DUs OR 75 SU Between ea round

*DU completes round. each KB Station + Jump Rope = 1 round.

Scale: DU to 12/9 Cal Bike

Warm-up

3 Rounds:

1st rd: 10 WU KBS

15-20 Jump Rope

Rd 2-3

6-8 KBS

15-20 Jump Rope

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Shoulder Floss: 3 min per side

4. Wall Splits: 3 min per side