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WOD

04-09-20

By April 9, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

400m Run/500m Row/.6/.5 mile bike

10 arm circles forward/backward

10 arm swing up downs

10 arm swing cross body

10 body twist

10 leg swings ea side

10 good morning

:15 forward fold w/ twist

:15 Spiderman ea side

:15 Dynamic Pigeon ea side

:30 Puppy Dog Pose

20 Double Calf Pumps

20 Alternating Calf Pumps

10 ankle spins ea side

Corona 17 (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

50 Double Unders

40 Grasshoppers

30 Sit Ups

EVERY 5:00, Including 0:00 Run 400m

RX

50 Object Hops OR 100 Single Unders (2for1)

40 Grasshoppers

30 Sit Ups

EVERY 5:00 inc 0:00 Run 400m/Row 500/400m Bike .6/.5 miles.

SADPTD:

50 Bull Rope

40 Russian Twist

15 MB Ground to Lap

Every 5:00 inc 0:00 Run 400m

Scale 1:

30 Object Jump

30 Grasshoppers

20 Sit Ups

Every 5:00 including 0:00 Run 400m OR 200m OR Row or Bike.

*Athlete Picks up where they left off after mandatory run.

Cool Down

1. Wall Splits 5 min hold + nose breathing :05 inhale through nose & belly :05 exhale through mouth

2. Wall Quad Stretch: 3 min ea side

3. Calf smash w/ KB/DB/BB/Roller OR Ball: 5 min ea side

4. Seated Forward fold: 3 min hold