10-01-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (3 Rounds for reps)

EMOM 15:

1. 6 BB Romanian DL @ 35-45% DL 1RM

2. :45 Max Reps HR Push Ups

3. Strict Toes to Bar OR Strict Leg Raises @ choose

*Record LBS of RDL as reps for entry 1. Reps of HR Push Ups. Reps of T2B RX+ or Leg Raises RX

Mary Poppins (AMRAP – Rounds and Reps)

AMRAP 10:

RX+

6 Burpee Over Box Jump 30/24″

8 Kettlebell Swing 70/53

10 Toes to Bar

RX

6 Burpee Over Box Jump 24/20″

8 Kettlebell Swing 53/35 M55+ 44/26

10 Toes to Bar M55+ KKR

SADPTD:

6 MB Burpee 14#

16 Russian Twist 14#

8 DBL KBS 26

10 Hip Raises

Scale: Box Height/Step overs/reg burpee, KB load, T2B to KKR or V-Ups

Cool Down

1. 5-10 min Bike

2. Hamstring Floss: 3 min per leg

3. Hip Floss: 3 min per leg

4. Pec Floss: 3 min per side