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WOD

07-29-19

By July 28, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

10 ea side SA DB Press-light

10 lat Scap swings

10 Tuck Jumps

3 strict pull ups OR 6 Ring Rows

2 Rounds:

4 Push Ups Variation

6 Box Jumps

1 Rope Climb OR 3 PU Variation

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Female RX = 24″

Scale: HSPU to 1 abmat, Push ups or push ups to box, Box Height, Rope climb to 4/3 strict pull ups, OR 6 seated strict Ring Pull Up.

Metcon (AMRAP – Rounds and Reps)

Falkel: Virtual Fit

AMRAP 25:

RX+

8 HSPU

8 Box Jump 24/20″

4 Strict Pull Ups OR 8 Bent Over Row 50/35

RX

8 Push Ups

8 Box Jumps OR Tuck Jumps

4 Strict Pull Ups OR 8 Bent Over Row 35/25/20

BODYWEIGHT:

AMRAP 25:

8 Push Ups

8 Tuck Jumps

8 Superman Back Extensions

Scale: Push Ups to elevated push ups, BJ to step ups.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Forearm smash w/Ball: 5 min per side