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WOD

08-05-19

By August 5, 2019One Comment 1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

10 Lat/Scap Swings

10 BB Thruster

15 Plate Stretch Reflex Jumps

2 Rounds:

10 Sit Ups

Rd1: 5 Warm Up PU Variation Rd2: 3-5 Working Pull Up Variation

Rd1: 5 Warm Up Thruster: Rd2: 3-5 Warm Up Thruster

Rd1: 10 Warm Up BOBJ Rd2: 10 Working BOBJ

10 Sit Ups

#BACASTRONG1 (AMRAP – Rounds and Reps)

AMRAP 27:

RX+

7 Bar Muscle Ups

7 Thrusters 115/75

15 Box Over Box Jumps 30/24″

Every 3:00 = 27 Sit Ups

RX

7 Chest to Bar Pull Ups 55+ Pull Ups

7 Thrusters 95/65 55+ 75/55

15 Box Over Box Jumps 24/20″ 55+ 20/16″

Every 3:00 = 27 Sit Ups

Scale: Pull Ups to Seated Ring Pull Up OR Ring Row, Thruster load, Box Height OR Step Up and Overs. Sit Up ROM to knee touch.

Cool Down

1. 5 min bike

2. 3 POS Shoulder Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side

5. Calf Smash w/ roller: 5 min per side