CrossFit Blade – CrossFit
Warm-up
:30 High Knees/Butt Kicks
10 arm circles fwd/bkwd
10 arm swing up downs
10 arm swing cross body
10 body swings
:15 Overhead Lat reach across body ea side
10 Good Morning
10 leg swings ea side
3 POS Hip Stretch
Child’s pose :20 fwd :20 Right :20 Left
:20 Static Down Dog Calf/Hammy Stretch
15 Double Calf Pumps
10 Jumping Jacks
2 Rounds:
6-8 Reps of ea wod movement
Corona 28 Partner (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
20 Partner Burpees
50 STOVH 115/75 DB/KB X 2 50/35
20 Partner Burpees
40 Overhead Squats 115/75 DB/KB X 1 50/35
20 Partner Burpees
30 CTBPU OR Bent Over Row 115/75 DB/KB X 2 50/35
RX
20 Partner Burpees
50 STOVH 95/65 DB/KB X 2 35/25/20
20 Partner Burpees
40 Overhead Squats 95/65 DB/KB X 1 35/25/20
20 Partner Burpees
30 Pull Ups OR Bent Over Row 95/65 DB/KB X 2 35/25/20
Scale: Burpees to Up-Downs, STOVH load or 1 DB/KB, OVHS to Front Squat w/ barbell, BD OR KB, Pull Ups to Ring Rows or Bent Rows with 1 DB/KB
Corona 28: Solo (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
10 Bar/DB Over Burpee
25 STOVH 115/75 DB/KB X 2 50/35
10 Bar/DB Over Burpee
20 Overhead Squat 115/75 DB/KB X 1 50/35
10 Bar/DB Over Burpee
15 CTBPU OR Bent Over Row 115/75 DB/KB X 2 50/35
-1 min rest after ea round
RX
10 Bar/DB Over Burpee
25 STOVH 95/65 DB/KB X 2 35/25/20
10 Bar/DB Over Burpee
20 Overhead Squat 95/65 DB/KB X 1 35/25/20
10 Bar/DB Over Burpee
15 Pull Ups OR Bent Over Row 95/65 DB/KB X 2 35/25/20
-1 min rest after ea round
SADPTD:
10 Slam Ball Burpee
25 STOVH 20#
10 Slam Ball Burpee
20 Deadlift 30#
10 Slam Ball Burpee
15 Bent Over Row 30# (Alt sides/round)
-1 min rest after ea round
Scale: Burpees to Up-Downs, STOVH load or 1 DB/KB, OVHS to Front Squat w/ barbell, BD OR KB, Pull Ups to Ring Rows or Bent Rows with 1 DB/KB
Cool Down
1. 5 min walk/bike/row
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Doorway Pec Floss: 2 min per side
5. 3 POS Shoulder stretch: 3 min per side
