CrossFit Blade – CrossFit
Warm-up
400m Jog
10 arm circles forward/backward
10 arm swing up/downs
10 arm swing cross body
10 body twist
10 leg swings ea side
:15 Forward Fold
3 POS Hip Stretch ea side
:15 T-Stretch Hold ea side
Dynamic T-Stretch 3 ea side
5 Tricep Push Up
20 Calf Pumps
10 ankle spins ea side
10 jumping jacks
WOD SPECIFIC:
200-400m Run
8-10 Squats
8-10 Push Ups
8-10 Lunges
200m Run- Hard
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
SADPTD:
24 Press 12/12-20#
24 WB Chest Pass
24ft MB wheelie
400m Roll
Scale1:
Squats to box, Push ups to box, Lunge to step ups, 400m Run to 500/400m Row or .6/.5 mile bike
*35 minute time cap*
Cool Down
1. Wall Quad Stretch: 3 min per side
2. Pigeon Stretch: 3 min per side
3. Wall Splits: 3 min hold
4. Doorway Pec Floss: 2 min ea side
