CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
1 Min Row: :20 mod :20 hard :20 easy
5 Push Ups
20 DU/SU
3-5 PU Variation
Warm Up KB FS RD2: Warm UP KB FS
EMOM 30: Row-Push Up-DU-Pull Up-KBFS (5 Rounds for reps)
EMOM 30: (5 Sets)
RX+
1. :45 Calorie Row
2. :45 Push Ups
3. :45 Double Under
4. :45 Strict Pull Up
5. :45 DBL KB Front Squat 70/53
6. Rest
RX
1. :45 Calorie Row
2. :45 Push Ups
3. :45 Double Under OR 2 for 1 SU
4. :45 Strict Pull Up
5. :45 DBL KB Front Squat 53/35 M55+44/26
6. Rest
SADPTD:
1. :45 Calorie Row
2. :45 Matador Dips
3. :45 Bull Rope
4. :45 Ring Pull Up
5. :45 MB to Lap 20#
6. Rest
*Every 5DU/10SU = 1 Rep, Athletes Have :45 to work for reps. Can work less than :45/min but not more than :45/min
**Score Total Reps for ea movement.
Scale: Push Up to Box, St Pull Up to Seated RPU OR Ring Row, KB FS Load.
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Lat & Pec Floss: 3 min per side
