CrossFit Blade – CrossFit
Warm-up
:20 high knees :20 butt kicks
10 arm circles fwd/bkwd
10 arm swing up/downs
10 arm swing cross body
10 leg swings ea side
10 good morning
:15 Forward Fold
:20 Spiderman pump ea side
:20 Dynamic Pigeon ea side
:15 Child’s pose center/right/left/center
20 Double Calf Pumps
10 Jumping Jacks
Corona 36 (The Quarantine 50) (Time)
50m Farmer Carry (R) 50m Farmer Carry (L)
50 Hang Power Snatch
50m Farmer Carry (R) 50m Farmer Carry (L)
50 Alternating V-Ups
50m Farmer Carry (R) 50m Farmer Carry (L)
100 Jumping Lunges
50m Farmer Carry (R) 50m Farmer Carry (L)
50 Alternating V-Ups
50m Farmer Carry (R) 50m Farmer Carry (L)
50 Hang Power Snatch
50m Farmer Carry (R) 50m Farmer Carry (L)
RX+ 50/35 RX 35/25/20
SADPTD:
50′ SA OVH Roll 25out/25back 20#
50 DB Power Snatch 30#
50′ SA OVH Roll
50 Good Morning
50′ SA OVH Roll
50 Slam Ball
50′ SA OVH Roll
50 Good Morning
50′ SA OVH Roll
50 DB Power Snatch
50′ SA OVH Roll
Scale: DB/KB load, V-Ups to sit ups, Jumping Lunges to step back lunges
Cool Down
1. 5 min walk/bike/row
2. Pigeon Stretch: 3 min ea side
3. Single Leg Hamstring Floss/Stretch: 2 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
5. Forearm smash w/ ball/KB/DB: 5 min ea side
