CrossFit Blade, CrossFit Blade North – CrossFit
Metcon (3 Rounds for reps)
EMOM 12:
1. 6 ea side KB Suitcase Deadlift-Choose
2. Strict Toes to Bar- Choose RX= Knee Raise
3. 30′ HS Walk RX = 2 Wall Walks
KB SDL Options = 100/70-70/53-53/44-44/35
Strict T2B Options – 12-10-8-6 > = knee raise
Wall Walk Scale = 1 WW OR 60′ Bear Crawl
War Wizard (Time)
For Time: 12 min Time Cap
RX+
30/24 Calorie Row
30/25 Strict HSPU
30 Toes to Bar
30 HSPU
30 KBS 70/53
RX
30/24 Calorie Row
30/25 HSPU
30 Toes to Bar
30/25 Push Ups
30 KBS 53/35
SADPTD
18 Calorie Row
30 DB Press 20#
30 Ring Hip Raises
30 DBL KBS 26#
30 Floor Push Up
Scale: HSPU to 1 AM OR Push Ups, T2B to KKR or V-Ups, Push Ups to Box, KB Load
Cool Down
1. 5 min bike
2. Hamstring FLoss: 3 min per side
3. Hip Floss: 3 min per side
4. Shoulder Floss: 3 min per side
5. Wall Splits: 5 min hold
