CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
5 Burpees
20-30 DU/SU
10 BB OHS RD:1
5 WU OHS RD: 2
5 WU OHS RD: 3
Dodge City (5 Rounds for reps)
5 Rounds: E5MOM
AMRAP 3
75 Double Unders
10 Bar Over Burpee
Max Overhead Squats in remaining time.
-2 Minute Rest
RX+ Loads:
95/65-115/75-135/95-165/115-185/125
RX Loads:
75/55-95/65-115/75-125/85-155/105
M55+
8 Bar Over Burpee
Front Squat RX Loads OR
65/45-75/50-85/55-95/60-105/65
Step over burpee
SADPTD:
75 Bull Rope
10 MB Burpee 14#
BTNSGP
65/45-75/50-85/55-95/60-105/65
Scale: DU to 150SU OR 18/12 Cal Bike, Ref Burpee, OVHS load &/OR Front Squat.
*DU/SU= Buy in: Score OHS reps.
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Calf Smash w/KB: 3 min per side
5. 3 POS Shoulder Floss: 3 min per side
