CrossFit Blade – CrossFit
Warm-up
:20 high knees/butt kicks
10 arm circles fwd/bkwd
10 arm swing up/downs
10 arm swing cross body
10 body twist
10 good morning
;15 Forward Fold
10 hamstring pumps
10 Bird Dogs-Alternating
:15 Child’s Pose Right/Left/Center
5 Tricep Push Ups
20 Calf Pumps
10 Jumping Jacks
Metcon (4 Rounds for reps)
5 Sets: (15 minutes)
:20 DB Row-Right
:10 Rest
:20 DB Row-Left
:10 Rest
:30 Dips- Ring Or Box/Table etc..
:30 Rest
:30 Hollow Hold
:30 Rest
*Athletes choice on load, Dip position and Hollow Position. This is for quality movement over load and reps.
**Score your lowest number of reps for each movement across all 5 rounds. Lowest Row Right, Lowest Row Left, Lowest number of dips, shortest hollow hold achieved.
***Sub :30 Barbell Row :30 Rest for DB Rows. Choose wt.. 8-12 Reps is the goal.
Corona 30 (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
10 Box Over Box Jumps 30″
12 KBS 70/53
16 Alternating V-Ups
RX
10 Box Over Box Jumps 24/20″
12 KB/DB Swing 53/35/50/35
16 Alternating V-Ups
SADPTD:
10 U-Turns
12 DB Swing 30# 6/6
16 Russian Twist
Scale: Box Jump Over to Step Up & Over, KB load or Russian Swing, Alt V-Ups Range of Motion.
Corona 30 (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
10 Box Over Box Jumps 30″
12 KBS 70/53
16 Alternating V-Ups
RX
10 Box Over Box Jumps 24/20″
12 KB/DB Swing 53/35/50/35
16 Alternating V-Ups
SADPTD:
10 U-Turns
12 DB Swing 30# 6/6
16 Russian Twist
Scale: Box Jump Over to Step Up & Over, KB load or Russian Swing, Alt V-Ups Range of Motion.
Cool Down
1. 5 min walk/bike/row
2. Calf Smash w/KB/DB: 5 min ea side
3. Wall Splits: 5 min hold
4. Seated Forward Fold: 3 min hold
