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WOD

04-10-20

By April 9, 2020No Comments1 min read

CrossFit Blade – Mystery Week

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Warm-up

2 Rounds:

10 lateral raise

10 front raise

10 posterior raise

10 press

10 Jumpring Jacks

10 leg swings ea side

:15 forward fold

3 POS Hip Stretch

:60 Puppy Dog :20 Center :20 Right :20 left

:30 Double Calf Stretch

10 Double Calf Pump

WOD SPECIFIC:

:30 HS Hold OR 30′ Bear Crawl

10 BB Thruster OR AIR Squat

8 Lat/Scap swings or V-Up

6 Burpee

Practice working movements

Corona 18 (AMRAP – Rounds and Reps)

AMRAP 24: Alternating Rounds: OR Rest 1:1

RX+

8 Thruster BB=115/75 DB = 2 X 50/35

10 Bar/DB Over Burpee

12 Toes to Bar

Every 6:00 inc 0:00 = 30′ HSW ea

RX

8 Thruster BB= 95/65 DB = 1 X 50/35 2 X 35/25/20

10 Bar/DB Over Burpee

12 KKR OR 12 V-Ups

Every 6:00 inc 0:00 30′ HSW OR 60′ Bear Crawl ea

SADPTD:

8 Press 4/4 30#

10 Slam Ball Burpee

12 Double Arm Battle Rope

Every 6:00 inc 0:00 1 Chair to Floor to Chair

Cool Down

1. Walk around the block OR 5 min bike/row

2. Wall Quad Stretch: 3 min ea side

3. Pigeon stretch: 3 min ea side

4. Lying Thread the Needle: :90 ea side

5. Lying T-Stretch :90 ea side