CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
200m Run
6 Warm UP load KBS ea side
:20 HS Hold On Wall
10m Bear Crawl
200m Run
5 Warm Up or Working Load KBS ea side
5-10m HS Walk OR Bear Crawl
200m Run
#BACASTRONG3 (Time)
RX+
6 Rounds:
6 Kettlebell Snatch ea side 70/53
15m Handstand Walk
400m Run
RX
6 Rounds:
6 Kettlebell Snatch ea side 53/35
15ft Handstand Walk OR 15m Bear Crawl
400m Run
SADPTD:
6 Rounds:
6 KBS ea side 26
15m Wheelie
400m Ski
Scale: KBS load, Run to 500/450m Row.
*30 Min Time Cap.
Anthony Begins his 3rd round of Chemotherapy today. 9/17/19. This is an in- patient treatment and he will need all the encouraging love and messages while he is in the hospital. Bring it for Baca!
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
