CrossFit Blade – CrossFit
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
