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