CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
8 Warm UP load DB SS
8 Warm UP load DB Thruster
10 Lat Scap Swings
10 Plate or low box jumps
4-6 Working DB SS
6-8 Working Thruster
8-10 T2B variation
10-12 Box Jump overs
Hockey Mask VII (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
16 Alt DB Split Hang Snatch 50/35
20 SA DB Thrusters 50/35
24 Toes to Bar
28 Box Over Box Jump 24/20″
RX
16 Alt DB Split Hang Snatch 35/20 M60+25/15
20 16 SA DB Thrusters 35/20 M60+ 25/15
24 Toes to Bar M60+ KKR
28 Box Over Box Jump 24/20″ M60+ 20/16 Step
Scale: DB load for SS & Thruster, T2B to KKR or V-Ups, Box Jump to step up & over.
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
