CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
Row :20 mod :20 hard :20 easy
10 Lat Scap swings RD2: 6-8 PU Variation
8 WU DB DL
6 WU DB PC
6 WU DB PP
1 Round:
:30 Row Hard
6-8 working PU variation
6 DB Power Clean
4 DB Push Press
The Strenuous Life (6 Rounds for time)
6 Rounds: E5MOM
RX+
15/12 Calorie Row
12 CTBPU
10 DB Deadlift 50/35
8 DB Power Clean 50/35
6 DB Push Press 50/35
RX
15/12 Calorie Row SADPTD: 8 Cal Row
12/10 Pull Ups
10 DB Deadlift 35/20
8 DB Power Clean 35/20
6 DB Push Press 35/20
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Glute Smash w/ ball: 3 min per side
4. 3 POS shoulder floss: 3 min per side
