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WOD

07-29-19

By July 29, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – 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

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