CrossFit Blade – CrossFit
Corona 35 (Cinco De Wod V) (Weight)
EMOM 12:
1. 5 SL RDL ea side @ choose wt
2. 1-2 Wall Walks SADPTD: :30 OVH MB Hold
3. :30 Mountain Climbers SADPTD: :30 Battle Rope
RX= 1 wall walk, RX+ = 2 wall walks
*Post mountain climber reps to notes
Corona 35 (Cinco De WOD V) (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
5 Box Over Box Jump 30/24”
5 Up Down Deadlift (R) 50/35
5 Push Press (R) 50/35
5 Box Over Box Jump
5 Up Down Deadlift (L)
5 Push Press (L)
RX
5 Box Over Box Jump 24/20″
5 Up Down Deadlift (R) 35/25/20
5 Push Press (R) 35/25/20
5 Box Over Box Jump
5 Up Down Deadlift (L)
5 Push Press (L)
SADPTD:
5 U-Turns
5 DL (R) 30
5 Press (R) 30
5 U-Turns
5 DL (L)
5 Press (L)
Scale: Box Step Up Over, DB/KB Load
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss: 3 min ea side OR SL Hamstring Stretch
3. 3 POS Shoulder Floss w/band,necktie, bungie, rope etc.. 3 min ea side
4. Wall Splits: 5 min hold
