CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Min Bike:
:15 Mod :15 Hard :30 Recover
10 Air Squats
10 Lat/Scap Swings
10 WU DB Snatch
5 Burpees
10 Wall Balls
6-8 Pull Up Variation
8 DB Snatch
5 Burpees
:20 Bike Sprint
:40 Recover
Alfie Solomons (5 Rounds for time)
5 Rounds: Every 6 Minutes
RX+
20 Wall Balls 20/14(10ft)
15 Chest to Bar Pull Ups
20 DB Snatch 50/35
15 Burpees
RX
20 Wall Balls 20/14 55+ 14/10
12/10 Pull Ups 55+ 10/6
20 DB Snatch 35/20 55+ 30/15
12 Burpees
SADPTD:
20 Wall Balls 14-7′
8 Matador Pull Ups
20 DB Snatch 20
12 MB Burpees 14#
Scale: WB load, PU # OR Seated 8 Seated Ring Pull Ups OR 10 Ring Rows, DB Load, Burpee # or Up Downs.
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder/Peck Floss: 3 min per side
