CrossFit Blade – CrossFit
Warm-up
400m Run Measure OR 2 min row OR 2 min bike
10 arm circles forward/backward
10 arm swing up/down
10 arm swing cross body
10 body twist
10 Good Mornings
10 leg swings ea side
:15 Forward Fold
10 Hamstring Pumps
5 Dynamic Spiderman ea side
5 Dynamic Pigeon ea side
Child’s Pose :40 Hold :10 Center :10 Right :10 Left :10 Center
20 Calf Pumps ea side
10 ankle spins ea side
Corona 15 (6 Rounds for time)
6 Rounds: E5MOM
RX+
400m Run
12 DB Power Clean 50/35
12 DB Push Press
12 DB Up-Downs
RX
400m Run OR 500/400m Row OR .6/.5 Mile Bike
12 DB Power Clean 35/25/20
12 DB Push Press
12 DB Up-Downs
SADPTD:
400m Run
12 BB Power Clean 35
12 BB Press 35
12 Slam Ball
Single DB/KB
400m Run OR 500/400m Row OR .6/.5 Mile Bike
8 DB Power Clean ea side
8 DB Push Press ea side
8 DB Up Down ea side
Bodyweight:
400m Run OR ” ” OR ” ”
12 Box/Chair/Cooler Jump OR Step Ups
12 HSPU OR Push Ups
12 Burpees
Cool Down
1. Walk around the block
2. Pigeon stretch: 3 min ea side
3. Seated Forward Fold: 3 min hold
4. T-stretch: :90 hold ea side
