CrossFit Blade – CrossFit
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
