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WOD

04-22-20

By April 22, 2020No Comments1 min read

CrossFit Blade – CrossFit

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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