WOD

03-19-20

By March 19, 2020 No Comments

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Corona -3
https://m.youtube.com/watch?v=Q8Y8Pv4aQoc

CrossFit Blade – CrossFit

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Warm-up

Pace out 50 big steps for 50m out 50m back

hit 3 100m jogs

10 calf pumps slow

10 calf pumps fast

Scoprion Stretch both sides

5 tricep push up

2 rounds

20 DU OR SU

4 Burpee

8 Grasshopper

50m Sprint

50m Recover walk

Corona-2 (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

40 Double Unders

12 Burpees

16 Grasshoppers

100m Sprint

RX

80 Single Unders OR 40 Object Hops

12 Burpees

16 Grasshoppers

100m Sprint

SAD:

40 Bull Rope

12 MB Burpee

16 Russian Twist

100m Roll

Scale: Burpees to Up Downs, Grasshopper ROM, Sprint to Fast walk or 10/8 Cal Row 8/6 Cal Bike.

*SU scored 2 for 1

Cool Down

1. Doorway pec floss: 2 min ea side

2. Doorway calf stretch: 2 min ea side

3. Seal Stretch: :30on :10 off X 2

4. Wall Splits: 5 min hold- nose breathing through belly