Announcements
Corona -3
https://m.youtube.com/watch?v=Q8Y8Pv4aQoc
CrossFit Blade – CrossFit
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
