CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

RD 1:

1 Min Moderate Pace Bike

10 Russian Swing- WU load

10 Burpees

10 Lat Scap Activators

RD 2&3:

1 MIn Moderate Pace Bike

10 RKBS- WU load RD 3: 10 RKBS Working Load

8-10 Burpee BJO- Warm Up Height- 8-10 Burpee BJO Working Height

8-10 WU T2B Movements

Bugsy Siegel (AMRAP – Rounds and Reps)

AMRAP 20

RX+

15 Russian KBS 70/53

15 Burpee Over Box Jump 30/24

15 Toes to Bar

RX

15 Russian KBS 53/35

15 Burpee Over Box Jump 24/20

15 Toes to Bar

M50+

15 Russian KBS 44/26

15 Burpee Over Box Jump 24/20

15 Toes to Bar

M60+

15 Russian KBS 35/18

15 Burpee Box Jump or step over 20/16

15 KKR OR Toes to Bar

*RKBS finishes between the chin and the eyes.

Scale: KB load, Step Over Box OR Regular Burpee, KKR OR V-Ups

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side