CrossFit Blade – CrossFit
Metcon (4 Rounds for reps)
Structural Movement Prep:
EMOM 12: 3 Rounds
1. 20 SL RDL- Alternating/BW
2. 10 inch worms
3. 10 Glute Bridges :03 Pause at top
4. 8 Lateral Ski Jumps
*Record Total reps for ea movement
Corona 26 (AMRAP – Rounds and Reps)
AMRAP 15:
RX+
30 Double Unders
12 DB Snatch 50/35 KB 53/35
30 Double Unders
12 DB Split Clean 50/35 KB 53/35
RX
30 Double Unders OR 30 DB Hops
12 DB Snatch 35/25/20 KB 35/26
30 Double Unders
12 DB Split Clean 50/35 KB 35/26
SADPTD:
30 Bull Rope
12 DB Snatch RX+ 30 RX 20
30 Bull Rope
12 DB Clean Alt RX+ 30 RX 20
Scale: Object Hopt to 60 SU, DB/KB load
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss w/band, bungie, etc..: 3 min per side
3. Shoulder Floss w/ band, bungie, rope, neck tie etc..: 3 min per side
4. Wall Splits: 5 min hold
