CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
3 Rounds:
RD 1:
200m Run
10 Lat Scap Activators
10 BB Thruster
RD 2:
200m Run
5 Warm Up Paul Up Variation
5 Warm Up Load Thrusters
RD 3:
200m Run
5 Working PU Variation
3 WU Load Thruster
Hearts Beat Loud (6 Rounds for time)
6 Rounds: Every 5 Minutes
RX+
400m Run
12 CTBPU
5 Thrusters 155/105
RX
400m Run
10 Pull Ups
5 Thrusters 135/85
M45+
400m Run
10 Pull Ups
5 Thrusters 115/75
M55+
400m Run
8 Pull Ups
5 Thrusters 95/65
SADPTD:
200m Roll
8 Ring Pull Ups
5 Matador Dips
Scale: 400m Run to 500/450m Row, PU to 8 Strict Ring Pull Up, Thruster load.
*1 Year Re-Test*
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 min per leg
3. Pigeon Stretch: 3 min per leg
4. 3 POS Shoulder Floss: 3 min per leg
