CrossFit Blade – CrossFit
Warm-up
Pace out 200m-200m Jog Back
10 arm circles forward/backward
10 arm swings up down-10 cross body
10 Body Twists
10 leg swings ea side
:15 Forwar Fold
10 Dynamic Spiderman pumps ea side
:15 T-Stretch ea side + 3 Dynamic T-Stretch ea side
5 Tricep Push Up
:15 Seal Stretch
20 Calf Pumps
10 ankle spins ea side
10 jumping jacks
WOD SPECIFIC:
2 Rounds:
100m Sprint
6 Burpees
Cyclone (Also Corona-12) (AMRAP – Reps)
5-4 minute rounds of:
400m run
Amrap Burpees SADTPD: Slam Ball Burpee
-1 min rest
At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Burpees until the 4 minutes is up. Rest 1 minute, repeat for 5 total rounds.
Scale run for row.
*This is a repeat workout. Consutl your “Performance History” in Wodify App for past results.
Cool Down
1. :60 Forward Fold + Splits
2. :60 T-Stretch Ea Side
3. Wall Quad Stretch: 2 min ea side
4. Calf Smash w KB/Ball/Roller: 3 min ea side
