CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
200m Run
10 WU Plate Load G2OVH
8 Push Up Variation
12 WU Plat Load Lunges
10 Lat Scap Swings
200m Run
10 Working Load & Variation of each movement
Brad & Angelina (Time)
RX+
80 Plate Ground to Overhead 45/35
200m Run-Alternating
80 HSPU
200m Run-Alternating
80 OVH Walking Lunge 45/35
200m Run-Alternating
80 OVH Walking Lunge 45/35
200m Run-Alternating
80 CTBPU
200m Run-Alternating
80 Plate Ground to Overhead 45/35
RX
80 Plate Ground to Overhead 45/25 55+ 25/15
200m Run-Alternating
80/60/70 Push Ups 55+ 60/40/50
200m Run-Alternating
80 OVH Walking Lunge 45/25 55+ 25/15
200m Run-Alternating
80 OVH Walking Lunge 45/25 55+ 25/15
200m Run-Alternating
80/60/70 Pull Ups 55+ 60/40/50
200m Run-Alternating
80 Plate Ground to Overhead 45/25 55+ 25/15
Scale: Run to 250/200m Row, Plate load for G2OVH & Lunges OR Front Hold Lunge OR BWL, Push Ups to Box, Pull Ups to Seated ring PU or Ring Row.
*30 Min Time Cap
SADPTD:
40 Plate G2OVH 15
100m Roll
30 Push Ups
100m Roll
40′ DB Crawl 20
100m Roll
40′ DB Crawl 20
100m Roll
30 Ring Pull Up
100m Roll
40 Plate G2OVH 15
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min per side
3. Hamstring Floss: 3 min per side
4. Wall Splits: 3 min per side
5. Wall Quad Stretch: 3 min per side
