CrossFit Blade, CrossFit Blade North – CrossFit

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The Devil in Ramadi (Time)

RX+

100/80/90 Calorie Row

30 HSPU

80 DB Squats 50/35

30 HSPU

60 DB FR Walking Lunge 50/35

30 HSPU

40 Devil Presses 50/35

30 HSPU

RX

100/70/85 Calorie Row

30/24/27 Push Ups OR HSPU

80 DB Squats 35/20

30/24/27 Push Ups OR HSPU

60 DB FR Walking Lunge 35/20

30/24/27 Push Ups OR HSPU

40 Devil Presses 35/20

30/24/27 Push Ups OR HSPU

*30 Min Time Cap

Scale: Cal Row to 6 min. PU to Box, DB load for all 3 movements. DP to DB Burpee.

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side