CrossFit Blade, CrossFit Blade North – CrossFit
Deadlift (5 Sets X 3 Reps: Every 3 Min (Building))
Warm UP:
BB X 10
2 Warm Up Sets X 5 reps.
Begin Starting Load ~ 60-65% and increase 5-10% each round to a heavy triple.
Tiff Tiff (Time)
HAPPY BIRTHDAY TIFFANY!!
RX+
48/40 Calorie Row
48 Box Over Box Jump 30/24″
48 Deadlift 225/155
48/40 Calorie Row
48 Box Over Box Jump 24/20
48 Deadlift 185/125
M55+
48/40 Calorie Row
48 Box Over Box Jump 20-16″
48 Deadlift 155/105
SADPTD
32 Calorie Row
12 Floor to Box
48 KB DL 35#
Scale: DL load~60%, Box height/step over.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Wall Splits: 5 min hold
4. Hamstring Smash w/ Roller: 5 min per side
