CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Sets of BB Complex
1 PC + 1 HC + 1 FS + 1 SC
25DU OR 20 BH
Warm up to starting load ~ 40-50% of Heaviest Clean
The Deserter (10 Rounds for weight)
10 Rounds: E2MOM
RX+
25 Double Unders
1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Squat Clean
RX
20 Bar Hops
1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Squat Clean
*Athlete can climb in load however they choose working up to their heaviest complex for the day.
Scale: Bar Hops to 50 Single unders.
1 PC + 1 HC + 1 FS + 1 SC (1 X 1 )
1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Squat Clean
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Wall Splits: 5 min hold
