CrossFit Blade – CrossFit
Leo & Brad (Time)
RX+
100 Box Over Box Jump 30″
2 legless Rope Climbs
100 DB Power Clean 50/35
2 Legless Rope Climbs
100 HSPU
2 Legless Rope Climbs
100 DB Walking Lunge 50/35
2 Legless Rope Climbs
100 Toes to Bar
2 Legless Rope Climbs
*Females may use legs if needed
RX
100 Box Over Box Jump 24/20″
2 Rope Climbs OR 4 Rope Progressions
100 DB Power Clean 35/25/20 60+30/15
2 Rope Climbs OR 4 Rope Progressions
100 1 AM HSPU OR 100/70/85 Push Ups
2 Rope Climbs OR 4 Rope Progressions
100 DB Walking Lunge 35/25/20 60+30/15
2 Rope Climbs OR 4 Rope Progressions
50 Toes to Bar OR 100 KKR
2 Rope Climbs OR 4 Rope Progressions
Scale: Box Height/Step Ups, 2 Rope Progressions to 6 Seated Ring Pull Ups, DB load for PC and Lunge OR BW lunge, Push Ups to Box, KKR to V-Ups/Suit Cases(KKR #)
**35 MIN TIME CAP
Metcon (Time)
Leo & Brad: Virtual Fit
PARTNER: SOLO= 1/2 Reps :60 Rest after Pull Variation
100 Box Over Box Jump OR Step Ups
8 Bent Over Row OR 6 Ring Pull Up OR 4 St Pull Up
100 DB Power Clean – 50/35+ RX 35/25/20
8 Bent Over Row OR 6 Ring Pull Up OR 4 St Pull Up
100 HSPU+ OR 1 AM HSPU OR Push Ups
8 Bent Over Row OR 6 Ring Pull Up OR 4 St Pull Up
100 DB Walking Lunge 50/35+ RX 35/25/20
8 Bent Over Row OR 6 Ring Pull Up OR 4 St Pull Up
100+ Toes to Bar 50 T2B RX OR 100 KKR
8 Bent Over Row OR 6 Ring Pull Up OR 4 St Pull Up
Cool Down
1. Walk around building with friends
2. Lat Floss: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Wall Splits: 5 min hold + nose breathing
