CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
2 Rounds:
1 Min Moderate Row
:45 Hard Bike
3-5 Warm UP Load DL
-After 2 rounds proceed to warm up to starting DL load ~60-70%
Bat Masterson (5 Rounds for weight)
EMOM 30:
RX+
Min 1: 18/15 Calorie Row
Min 2: 1 Min Rest
Min 3: 15/12 Calorie Bike
Min 4: 1 Min Rest
Min 5: 5 Deadlift For Load
Min 6: 1 Min Rest
RX
Min 1: 15/12 Calorie Row
Min 2: 1 Min Rest
Min 3: 12/9 Calorie Bike
Min 4: 1 Min Rest
Min 5: 5 Deadlift For Load
Min 6: 1 Min Rest
Scale: Calorie Row to ~:45-:50 seconds, Bike~ :45-50 Sec.
*Deadlifts are building across 5 sets for increasing load. Score Deadlift Load each round.
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Wall Splits: 5 min hold
