CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
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
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.
Cool Down
1. Walk around building with friends
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
