Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (10 Rounds for reps)

5 Rounds: Every 3 Minutes

250/200m Row

15/12/10/8 HR Push Ups

5 Hardest Strict Pull Up

*This is metabolic BW strength training. The goal is for quality, perfect reps over volume and speed. HR Push Ups should be consistent across and SPU variation should be anything from weighted strict pull ups to seated strict ring pull ups.

Hand Release Push-Ups (5 X Choose Reps Across)

Stay hollow, when you get to the bottom, tighten the body and push up as a unit
Scale: Regular Box Push Ups for 8-10 reps

Weighted Pull-ups (5 X Choose Wt.)

Weighted Pull-ups (5 X Choose Wt.)

Seated Strict Ring Pull Up (5 X Choose across)

Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.

Strict Pullups (5 X Choose across)

George 41 (Time)

RX+

500m Row

Then

5 Rounds:

20 Burpees

6/4 Ring Muscle Ups

Then

500m Row

RX

500/450m Row

Then

5 Rounds:

20 Burpees

6/4 Bar Muscle Ups

Then

500/450m Row

M50+

500/450m Row

Then

5 Rounds:

15 Burpees

8 CTBPU 60+ Pull Ups

Then

500/450m Row

*15 Min Time Cap-Every 10m of row = 1 rep

Scale: Burpee #, PU to Seated Ring Pull Ups OR 12 Ring Rows.

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Lat Floss: 2 min per side

4. Lat Roll: 3 min per side

5. Pec Smash: 3 min per side