CrossFit Blade – CrossFit
Warm-up
400m Jog OR 500m Row OR 1 Mile Bike
10 arm circles-forward/backward
10 body swings
10 leg swings ea side
:15 forward fold
3 POS Hip Stretch ea side
:20 Dynamic Child’s pose
:30 ea side thread the needle
WOD SPECIFIC:
5 air squats
5 DB Push Press ea side
3 Thrusters ea side
C-19 Strength 5 Sets: Squat :15:15:30:30 (5 Rounds for reps)
Bodyweight Squat:
5 Sets: E:90
:15 Lowering
:15 Hold in bottom
:30 Air Jump Squats
:30 Rest
*Score Jump Squat Reps
Corona-9 HERO STYLE-KALSU INSPIRED (Time)
For Time:
100 Thrusters SADPTD: C&J
-5 Burpees EMOM Including 0:00 SADPTD: 5 Slam Ball Burpee
RX+ 1 X DB 50/35 1 X KB 53/35
RX 1 X DB 35/25-20 1 X KB 35/26
BB 75/55
No Equipement: Gym Bag, Back pack, Diaper Bag, Shovel, etc… Thrusters
*Athletes will begin the workout DB Kalsu by performing 5 burpees, they will then perform as many thrusters as possible in the remaining time in that minute, at the top of each minute, perform 5 burpees until all 100 thrusters are complete.
Cool Down
1. Walk around the block
2. Wall Quad stretch: 2 min per side
3. Pigeon Stretch: 2 min per side
4. 3 POS Shoulder Floss w/ band or any other strap or Cloth: 3 min per side
