CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Row :20 mod :20 hard :20 easy
10 SA Strict Press Ea Arm
10 Lat/Scap swings
5 Strict V-Ups
2 Rounds:
1 Min Row :20 mod :20 hard :20 easy
10 Warm UP DB STOVH RD2: 10 Working DB STOVH
8 WU Pull Up Variation
6 WU Toes to Bar Variation
Flux Capacitor (6 Rounds for time)
6 Rounds: E5MOM
RX+
18/15 Calorie Row
15 DB STOVH 50/35
12 CTBPU
9 Toes to Bar
RX
18/14 Calorie Row
15 DB STOVH 35/20
12/10 Pull Ups
9 Toes to Bar
M60+
16/12 Calorie Row
12 DB STOVH 30/15
10 Seated Ring Pull Up
9 Kipping Knee Raise
Scale: Row Cals ~ 1 min, STOVH load, PU to Seated RPU or Ring Row, T2B to KKR, V-Ups OR Suit Cases
Cool Down
1. 5 min bike
2. 3 POS Shoulder Floss: 3 min per side
3. Lat Smash w/ roller: 5 min per side
4. Forearm smash w/roller or ball: 5 min per side
