CrossFit Blade – CrossFit
Warm-up
:20 high knees in place
:20 butt kicks in place
:20 Jumping jacks in place
10 arm circles forward/backward
10 arm swing up downs
10 arm swing cross body
10 body twists
10 leg swings ea side
10 dynamic spiderman ea side
10 dynamic pigeon stretch ea side
:15 Child’s pose C/R/L
20 Calf Pumps
10 Jumping Jacks
Corona 13- Partner (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
20 Box Jump 24″
20 DB Snatch 50/35
20 SA DB OVH Back Lunge 50/35 (Alt)
20 HSPU
RX
20 Box Jump 24/20 OR Chair Jump/Cooler Jump
20 DB Snatch 35/25/20
20 SA DB OVH Back Lunge 35/25/20
20 1 AM HSPU OR 5 wall walks (4 for 1)
Scale: Box height, DB Snatch to Bag swing, Lunge to Front Rack or bodyweight, Wall Walks to Push Ups, Push Ups to Box.
Corona 13- Partner (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
20 Box Jump 24″
20 DB Snatch 50/35
20 SA DB OVH Back Lunge 50/35 (Alt)
20 HSPU
RX
20 Box Jump 24/20 OR Chair Jump/Cooler Jump
20 DB Snatch 35/25/20
20 SA DB OVH Back Lunge 35/25/20
20 1 AM HSPU OR 5 wall walks (4 for 1)
Scale: Box height, DB Snatch to Bag swing, Lunge to Front Rack or bodyweight, Wall Walks to Push Ups, Push Ups to Box.
Corona 13- Solo (6 Rounds for time)
6 Rounds: E4MOM
RX+
10 Box Jump 24
10 DB Snatch 50/35
10 DB SA OVH Back Lunge (Alt)50/35
10 HSPU
RX
10 Box Jump Chair/Cooler 24/20/15
10 DB Snatch 35/25/20
10 DB SA OVH Back Lunge (Alt) 35/25/20
10/8 1 AM HSPU OR 3/2 Wall Walks
SADTPD:
10 U-Turns
10 DB PC 20
10 MB Ground to Overhead
10 DB DL ea side 30
Scale: BJ to step ups, DB load, Front Rack or Bodyweight lunge, Wall Walks to Push ups, Push Ups to box.
*Each round is for time. Start a new round Every 4 minutes.
Cool Down
1. Walk around block- 5 min bike or row
2. Pigeon Stretch: 3 min hold ea side
3. Seated Forward Fold w/ splits: 2 min hold
4. Lying Thread the needle: 2 min ea side
5. Doorway Pec Floss: :90 hold ea side
