CrossFit Blade – CrossFit
Warm-up
200m Step out measure 400-200m jog back
10 arm circles forward/backward
10 body swings
10 leg swings ea side
10 good mornings
5 single leg RDL ea side
:15 forward fold
10 Dynamic Spiderman pumps ea side
10 Dynamic Pigeon Stretch ea side
:30 Dynamic Child’s pose C/R/L
:15 T-Stretch ea side
Down Dog
20 Calf Pumps
10 ankle spins ea side
10 jumping jacks
WOD SPECIFIC:
10 Swings
8-10 Pull Up Variation
200m Jog
6-8 HR Push Ups
200m Run Hard
Corona-10 (Time)
6 Rounds:
RX+
18 KBS 53/35 OR DBS 50/35
15 HR Push Ups
12 CTBPU
400m Run
RX
18 KBS 53/35/26 OR DBS 50/35/25/20
15/10 HR Push Ups
12 Pull Ups OR 12 Bent Over Row
400m Run OR 500/450m Row OR .6/.5 Mile Bike
SADPTD:
12 DB Swings ea side 20#
15 WB Chest Shots
12 Bent Row ea side 20#
400m Run
NO EQUIPMENT:
18 Box Jump OR Chair/Cooler Step Ups
15 HR Push UPs
12 Superman Back Extensions OR 12 Odd Object Rows
400m Run
*If doing Bent Over rows with 1 DB/KB do 12 ea side, 2 DB/KB do 12 total.
*Scale Push Ups to Box.
Cool Down
1. 400m Walk
2. :60 Standing Splits with forward fold
3. :60 Child’s pose
4. Wall Splits: 3 min hold
