CrossFit Blade – CrossFit
Warm-up
10 SA DB Press-Light
10 Lat Scap Swings
10 BB Deadlift
5 Burpee
8-10 WU STOVH
6-8 Pull Up Variation
Warm UP to Working DL
1 Round:
6-8 PU Variation
6-8 STOV
4-6 Working DL
4-6 Bar Over Burpee
Catch Me If You Can (6 Rounds for time)
6 Rounds: E5MOM
RX+
14/12 CTBPU
12 DB STOVH 50/35
10 Deadlift 225/155
8 Bar Over Burpee
14/10 Pull Ups M60+ 10/8
12 DB STOVH 35/20 M60+ 25/15
10 Deadlift 185/125 M50+ 165/115 M60+ 155/85
8 Bar Over Burpee M60+ Step
SADPTD:
8 Matador Pull Ups
12 DB Press 20#
10 Deadlift 26#
8 MB Burpee 14#
Scale: PU to Seated Ring PU OR Ring Row, DBP load, DL Load ~60%, Reg Burpee
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Lat/Shoulder Floss: 3 min per side
4. Wall Splits: 5 min hold
