CrossFit Blade – CrossFit
#BACASTRONG7 (3 Rounds for reps)
AMRAP 7:
12 Wall Ball +20/14 RX 14/10
10 CTBPU RX = Pull Ups SAD = 5
-3 Min Rest
AMRAP 7:
24 Double Unders SAD = Bull Rope
10 Kettlebell Swings70/53 RX = 53/35 SAD = 18
-3 Min Rest
AMRAP 7:
12 Calorie Row SAD = 6
10 Burpee Over Rower RX = Burpee SAD = MBBP 14
-3 Min Rest
Scale: WB load, PU to Ring Row, DU to 48 SU, KB load, Burpee to Up Down.
*Each Round is 22 Reps. Double Unders are scored 2for1, Single Unders are scored 4 for 1.
Coach Baca goes in this week to begin his Stem Cell/Bone Marrow Transplant. He will be in the hospital for 3 weeks without leaving or seeing his kids. Today we do 3 seperate AMRAPS for ea week he’s there.
Warm-up
2 Rounds:
1 Min Row: :20 mod :20 hard :20 easy
10 Lat Scap Swings RD2: 8-10 WU Pull Up Variation
10 Air Squats RD2: 10 Wall Ball
20 DU OR SU
10 WU load KBS RD2: 6-8 KBS
8 Burpee RD2: 6 Burpee Over Rower
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. Hamstring Floss: 3 min per side
4. Shoulder Floss: 3 min per side
