CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
10 Lat Scap Swings
10 BB Deadlift
1 Min Row :20 mod :20 hard :20 easy
Proceed to warm up Deadlift load to working weight
6-8 Pull Up Variation
Working Calorie Row
#BACASTRONG2 (6 Rounds for time)
6 ROUNDS: E4MOM
RX+
11 Chest to Bar Pull Ups
2 Deadlifts 335/225
15/12 Calorie Row
RX
11 Pull Ups
2 Deadlifts 255/165
15/10 Calorie Row
M50-60+
11 Pull Ups 60+ Ring Row
2 Deadlifts 225/145 60+ 205/115
15/10 Calorie Row
Scale: PU to Ring Row, Deadlifts~70-80%.
Anthony Begins his 2nd round of Chemotherapy today. Come and throw down with the community that love him so much. 11-02-15 was Anthony’s first day of coaching at Blade.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Lat/Shoulder Floss: 3 min per side
4. Wall Splits: 5 min hold
