CrossFit Blade – CrossFit
Warm-up
:20 High Knees
:20 Butt Kicks
10 arm circles fwd/bkwd
10 arm swing up down/cross body
10 body twists
10 leg swings ea side
:15 fwd fold
10 hamstring pumps
Child’s pose :15 center :15 right :15 left
T-Stretch :30 ea side + 3 dynamic ea side
10 slow calf pumps + 10 fast calf pumps
10 ankle spins ea side
10 jumping jacks
WOD SPECIFIC:
2 Rounds
15-20 DU/SU
6-8 SS
4-6 Burpee
Corona 32 (AMRAP – Rounds and Reps)
AMRAP 25:
RX+
30 Double Unders
16 10m Shuttle Sprints
14 Burpees
RX
30 Object Hops OR 60 Single Unders (2 for 1)
16-10m Shuttle Sprints OR 16/12 Cal Row 12/9 Bike
14 Burpees (50+ Step)
Scale: Burpee # ea round
Cool Down
1. Seated Fwd Fold + splits: 3 min hold
2. Seal Stretch: 2 min hold
3. T-Stretch: 1 min hold ea side
4. Calf Smash w/KB/DB: 5 min ea side
