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WOD

04-27-20

By April 27, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

200m Run/:60 Row/:60 Bike

10 arm circles fwd/bkwd

10 arm swing up down

10 arm swing cross body

10 body twist

10 leg swings ea side

:15 fwd fold

10 hamstring pumps

3 POS hip sretch

Child’s pose :15center/:15right/:15left

20 Double Calf Pumps

10 Jumping Jacks

WOD SPECIFIC

2 Rounds:

5 Warm Up Thrusters

5 Burpees

100m Sprint

Corona 29 (10 Rounds for time)

10 Rounds: E3MOM

RX+

5 Thrusters

10 Bar/DB Over Burpees

200m Run

BB = 135/95

DB/KB X 1 = 50/35-5 each side

RX

5 Thrusters

8 Bar Over Burpee

200m Run

BB = 115/75

DB/KB X 1 = 35/25/20-5 ea side

SADPTD:

5 Press ea side 30#

10 Slam Ball Burpee

200m Roll

Scale: Burpee to step back/up/over, BB/DB/KB load, Run to 250/200m Row, 10/8 Calorie Bike

Cool Down

1. 5 min bike/walk/row

2. Wall Quad stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side