CrossFit Blade – CrossFit
Warm-up
200m Jog OR 200m/Row :60 Bike
10 arm circles fwd/bkwd
10 arm swings cross body
10 arm swing up/downs
10 body twists
10 leg swings ea side
:15 forward fold
:20 dynamic Spiderman ea side
20 calf pumps 10 slow + 10 fast
10 double heal pumps
10 ankle spins ea side
Corona 37 (10 Rounds for time)
10 Rounds: E3MOM
RX+
30 Double Unders
200m Run OR 250/200m Row OR 15/12 Calorie Bike
RX
20 Double Unders OR 20 Object Hops
200m Run OR 250/200m Row OR 15/10 Calorie Bike
SADPTD:
30 Bull Rope
200m Roll
Cool Down
1. Walk around block
2. Hamstring Floss OR Single Leg Hamstring Stretch: 2 min ea side
3. Single Leg Quad Stretch: 2 min ea side
4. Ankle Calf Stretch: 2 min ea side
