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