CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
10 BB DL
200m Run
Warm Up to Working DL Load
100m Run
8-10 Working Pull Up Variation
Wish you were here (5 Rounds for time)
5 Rounds: Every 6 Minutes
RX+
15 CTBPU
400m Run
10 Deadlift 275/185
RX
15/12 Pull Ups
400m Run
10 Deadlift 225/155
M50/60+
12/10 Pull Ups 55+ 10/8 Pull Ups
400m Run
10 Deadlift 205/135-55+ 185/125-60+ 165/115
Scale: PU to Seated Ring PU or Ring Row, Run to 500/450m Row, DL Load ~65-70%
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Lat Floss: 3 min per side
4. Wall Splits: 5 min hold
