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WOD

04-13-20

By April 13, 2020No Comments1 min read

CrossFit Blade – CrossFit

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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