CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
5 minute DU Instruction:
Then:
2 Rounds:
:20 Hard Bike :20 Recover
10 Lat Scap Swings Rd2: 3-6 PU Variation
20-30 DU OR SU
8-10 WU RS Rd2: 8-10 Working RS
#BACASTRONG4 (4 Rounds for reps)
6 Rounds:
:30 Bike For Cals
:30 Rest
:30 Strict CTBPU-RX Pull Up
:30 Rest
:30 Double Under RX DU OR 2 for 1 SU
:30 Rest
:30 Russian Swing +70/53-RX 53/35 60+ 44/26
:30 Rest
Scale: PU to Seated Ring Pull Up, KB load.
*Goal is for consistent reps across all sets.
**Score Total Cals, Pull Up, DU, Swings.
***Every 5 DU or SU = 1 Rep
Cool Down
1. Hamstring Floss: 3 min per side
2. Lat Floss: 3 min per side
3. Calf Smash w/roller: 3 min per side
4. Wall Splits: 5 min hold
