CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
1 Min Bike :20 mod :20 hard :20 easy
5 BB Snatch 1st Pull (just above knee)
5 BB Snatch Pull
5 BB Muscle Snatch
5 BB BTN Push Press
5 BB Power Snatch
Warm Up to working load
Bike-Isabel-Bike-Isabel-Bike (5 Rounds for time)
Min 0-5
1 Mile Bike RX 1/.8 Mile Bike SADTP = .6 Mi Bike
Min 5-10
30 Snatches + 135/95 RX 115/75 M50+ 95/65 SADPTD: 45 M60+ 75/35
Min 10-15
1 Mile Bike RX 1/.8 Mile Bike SADTP = .6 Mi Bike
Min 15-20
30 Snatches
Min 20-25
1 Mile Bike RX 1/.8 Mile Bike SADTP = .6 Mi Bike
Scale: Bike Distance, PS load, PS to Power Clean
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Record 1st Isabel score from Isabel esta loca
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Wall Splits: 5 min hold
