CrossFit Blade – CrossFit
Warm-up
200m Run/:60 Bike/Row
10 arm circles fwd/bkwd
10 arm swing up down
10 arm swing cross body
10 body twists
10 leg swings ea side
:15 fwd fold
10 hamstring pumps
3 POS Hip Stretch
Dynamic child’s pose: :15C/:15R/:15L
Calf pumps X 10 slow X 10 fast
10 ankle spins ea side
10 jumping jacks
WOD SPECIFIC:
200m Run
5 PU variation
8-10 Push Ups
12-15 Squats
100m Sprint
Corona 34 (Murph Prep) (5 Rounds for time)
5 Sets: E5MOM
200m Run
-Then-
3 Rounds:
5 Pull Ups OR 5 Rows BB 135/95 DB 50/35 1X= 5ea
10 Push Ups
15 Squats
-Then-
200m Run
RX+ = 20/14 Weight Vest
SADPTD:
200m Roll
-Then-
3 Rounds:
5 Rows ea side 30#
10 WB Chest Pass OR 10 Push Ups
15 MB Sit Ups OR Russian Twist
-Then-
200m Roll
Scale: Push Ups to elevated Push Up, Run to 250/200m Row, 16/12 Calorie Bike
Cool Down
1. 5 min walk/bike/row
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Lying T-Stretch: 2 min ea side
