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WOD

04-29-20

By April 29, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

:20 High knees/:20 Butt kicks

10 arm circles fwd/bkwd

10 arm swing cross body/up down

10 body twist

10 leg swings ea side

10 single leg good morning 5/5

:15 forward fold

:15 dynamic spiderman ea side

:15 dynamic pigeon ea side

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

Lying thread the needle :30 ea side

5 inch worms

10 jumping jacks

Corona 31(Barbell) (AMRAP – Rounds and Reps)

10 Rounds:

AMRAP 2:

3 Deadlift

2 Power Clean

1 Push Jerk

-1 min rest

RX+ 185/135

RX 135/95

M50+ 115/75

*Athlete Picks up where they left off after 1 min rest

**Score is total rounds and reps

Corona 31 (DB/KB) (AMRAP – Rounds and Reps)

10 Rounds:

AMRAP 2:

3 Deadlift

2 Power Clean

1 Push Jerk

-1 min rest

2 X DB/KB RX+ 50/35 RX 35/25/20

1 X DB/KB = 1 complex ea side= 1 Round

RX+ 50/35 RX 35/25/20

SADPTD: RX+ 30 RX 20

Scale: DB/KB Load If no push jerk, do 3 Power Cleans.

Cool Down

1. 5 min walk/bike/row

2. Hamstring Floss OR Single Leg Hamstring Stretch: 2 min ea side

3. Pigeon Stretch: 3 min ea side

4. Wall Splits: 5 min hold