CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Shoulder Press (12 Minutes to a heavy single)
At 3..2..1.. Go, athletes can begin loading BB and spend 12 minutes working up to a heavy single shoulder press.
Warm-up
6-8 Warm UP DB PC
10 Lat Scap Swings
10 SA DB Strict Press-ea side-light
2 Rounds:
6-8 Reps of working movements and weights
Then-
:30 Bike Sprint :30 Recover
Plum Island (AMRAP – Rounds and Reps)
AMRAP 14:
2,2,2..4,4,4..6,6,6..8,8,8…
RX+
DB Power Clean 50/35
Deficit HSPU 4/2″
Toes to Bar
RX
DB Power Clean 35/20
Handstand Push Up
Toes to Bar
M55+
DB Power Clean 25/15
Push Up OR 1 AB HSPU
Toes to Bar OR 2for1 KKR
Scale: DB load, 1 AM HSPU or Push Ups/Push Ups to Box, KKR, V-Ups or Suit Cases
*Score # round completed + Reps. EX; finished round of 14 HSPU and got 10 T2B, Your score is 12 + 38
Cool Down
1. 5 min bike
2. 3 POS shoulder floss: 3 min per side
3. Hamstring Floss: 3 min per side
4. Wall Splits: 5 min hold
