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WOD

05-04-20

By May 4, 2020No Comments1 min read

CrossFit Blade – CrossFit

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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