CrossFit Blade, CrossFit Blade North – CrossFit

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Front Squat (5 Sets X 5 Reps: Every 2 Minutes)

Warm UP:

BB X 10

40% X 8

50% X 6

60% X 4

5 Sets Building @ choose ea round

-Increase wt. each round, begin new set every 2 minutes.

Truth Serum (Time)

5 Rounds:

RX+

20 Wall Balls 20/14(10ft)

20 Burpees

RX

20 Wall Balls 20/14(9ft)

15 Burpees

M55+

20 Wall Ball 14/10ft

15 Burpees

Scale: WB load, Mod Burpee

Cool Down

1. 5-10 Min Bike

2. Wall/Quad Stretch: 3 min per leg

3. Pigeon Stretch: 3 min per leg

4. 3 Pos Shoulder Floss: 3 min per side