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WOD

03-26-20

By March 26, 2020No Comments1 min read

Announcements

Check out the YouTube video of the whiteboard & Movement Demo!
https://youtu.be/u1EWBflD4Go

CrossFit Blade – CrossFit

View Public Whiteboard

Warm-up

GENERAL DYNAMIC!

200m Jog OR :30 High Knees in place :30 But Kicks in place

10 Arm Circles Forward/Backward

10 Body Swings

10 Leg Swings Ea Side

:15 Forward Fold

10 Hamstring Pumps

:20 Hurdlers Stretch ea side

:20 Dynamic Pigeon Stretch ea side

:30 Child’s Pose

:30 T-Stretch ea side + 3 alternating T-Stretch

5 Tricep Push Up

10 Jumping Jacks

WOD SPECIFIC:

200m Run

5 Reverse Burpees

8 Alternating V-Ups

5 Burpees

200m Run

Corona-7 (Time)

RX+

5 Rounds:

200m Run

20 Reverse Burpees

200m Run

20 Alternating V-Ups

200m Run

20 Burpees

RX

5 Rounds:

200m Run OR 250/200m Row OR 20/15 Cal Bike

12 Reverse Burpees

200m Run OR ” ”

12 Alternating V-Ups

200m Run OR ” ”

12 Burpees

Scale: Reverse Burpees to Reverse Crunches, V-Up Range of Motion, Burpee to Step Back/Step Up OR Up Downs

Cool Down

1. Doorway Pec Stretch: 2 min per side

2. Seated Forward Fold: 2 min hold

3. Seal Stretch: 1 min hold

4. Wall Splits: 5 min hold