11-25-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat (8 Sets X 2 Tempo Back Squats E:90)

Tempo BS:

:03 Down

:02 Bottom

Aggressive Stand

*Choose heaviest load that can be accomplished with perfect technique.

~65-75%

**SADPTD: Tempo Bench Press

:03 Down

:02 Pause

Agressive Press

Martin Payne (AMRAP – Rounds and Reps)

AMRAP 12:

RX+

50 Double Unders

25 Air Squats

15 Burpees

RX

50 Single Unders

25 Air Squats

15 Burpees

SADPTD:

50 Bull Rope

25 Sit Ups

15 Burpees

Scale: Jump Rope to 12/9 Cal Bike, Squat to Ball, Up Downs for Burpee.

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side