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WOD

04-03-20

By April 3, 2020No Comments2 min read

CrossFit Blade – CrossFit

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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