CrossFit Blade, CrossFit Blade North – CrossFit
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