CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
3 Rounds:
RD 1:
100m Jog
10 Air Jump Squats
10 Lat Scap Activators
RD 2:
100m Sprint
5 Warm Up Thrusters Right Arm/ 5 Left Arm
5 Working Movement Pull Up variation
RD 3:
200m Run
3 Working Load Thrusters RA/ 3 LA
5 Working Movements Pull Up variation
No Country For Old Men (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
10 SA DB Thrusters 50/35
10 CTBPU
200m Run
RX
10 SA DB Thrusters 35/20
8 Pull Ups
200m Run
SADPTD:
5 Matador Dips
8 Ring Pull Up
100m Roll
*Athletes alternate arms every 5 reps.
Scale: DB load, PU to SBPU, Strict Ring Pull Up or Ring Row, 200m Run to 250/200m Row
*1 YEAR RE-TEST*
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per leg
3. Pigeon Stretch: 3 min per leg
4. 3 POS Shoulder Floss: 3 min per arm
