CrossFit Blade – CrossFit
Warm-up
200m Run OR :60 Row OR :60 Bike- Moderate
10 arm circles fwd/bckwd
10 arm swing up/down
10 arm swing cross body
10 leg swings ea side
:15 forward fold
10 Hamstring Pumps
:15 Spiderman ea side
:15 Childs Pose ea at C/R/L
20 Double Calf Pumps
10 ankle spins ea side
5 Pike Press
10 Jumping Jacks
WOD SPECIFIC:
2 Rounds:
200m Run OR Row OR Bike
8-10 T2B/V-Up Variation
6-8 Push Up Variation Rd1: Warm up Rd2: Working
Corona 25 (6 Rounds for time)
6 Rounds: E6MOM
RX+
200m Run
15 T2B OR 20 V-Ups
10 DHSPU 4/2″
200m Run
RX
200m Run OR 250/200m Row OR 15/10 Calorie Bike
12 T2B OR 15 V-Ups
10/8 HSPU OR 15/12 Push Ups
200m Run OR 250/200m Row OR 15/10 Calorie Bike
SADPTD:
200m Roll
15 Good Morning
10 Wall Ball 7′ 14#
200m Roll
Scale: V-Ups to Suit Case, Push Ups to Box. Run to 100m OR Row Distance/Bike Cals
Cool Down
1. 5 min walk/bike/row
2. 3 POS Shoulder Floss w/ band, neck tie, rope, bungie cord etc.. 3 min ea side
4. Calf Smash w/ KB/DB: 5 min ea side
5. Wall Splits: 5 min hold
