CrossFit Blade – CrossFit
Warm-up
3 Rounds:
20 Jumping Jacks
5 inchworms
10 arm circles fwd/bkwd
10 arm swing up/down
10 arm swing cross body
10 leg swings ea side
10 single leg good morning ea side
:15 forward fold
10 hamstring pumps
:15 Child’s pose center/right/left/center
Lying T-Stretch :30 ea side + 3 alternating
20 Calf Pumps
10 Jumping Jacks
Corona 38 Partner OR Solo (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds OR 1 min rest
8 Power Cleans
8 Bar Over Burpee
8 HSPU
RX+ 135/95 OR 2 X 50/35 DB (strict HSPU)
RX 95/65 OR 2 X 35/25/20 DB OR 1 X 4 ea side
SADPTD:
8 Power Cleans 45
8 Slam Ball Burpee
8 Press 20lb
Partner Style = Alternating rounds, Solo = 1 min rest after ea round.
Scale: PC load, Regular Burpee OR Step Burpee, HSPU 1 abmat OR Push Ups/Box
Cool Down
1. Walk around the block with friend real or imaginary
2. Pigeon Stretch: 3 min ea side
3. Lying T-Stretch :90 hold ea side
4. Wall Splits 3-5 min hold + nose breating
