10-15-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

2 RDS:

Bike :20 Mod :20 Hard :20 Easy

6-10 HR Push Ups

8 WU DB PC Rd2: 8 WL DB PC

10 Lat Scap Rd2: Swings 4-6 Working PU Variation

Then:

:20 Bike Sprint :40 Recover

See The Light (8 Rounds for time)

8 Rounds: E4MOM

RX+

12/9 Calorie Bike

10 HR Push Ups

8 DB Power Clean 50/35

4/3 Ring Muscle Up

RX

12/8 Calorie Bike

10/8 HR Push Ups

8 DB Power Clean 50/35 55+ 35/20

4/3 Bar MU OR 8/6 CTBPU 55+ 8/6 Pull Up

SADPTD:

6 Cal Bike

6 Matador Dips

8 DB Power Clean 20

3 CTRPU

Scale: Bike Cals >:45, PU to Box, DB load, PU to 6 Seated Ring Pull Up OR 8 Ring Rows

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss 3 min per side

4. Shoulder/Lat Floss: 3 min per side