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