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WOD

05-11-20

By May 11, 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 39 (Murph Prep 2) (Time)

800m Run

2 Rounds:

10 Pull Ups OR 10 Rows BB+135/95 RX 95/65 DB+50/35 RX 35/25/20

20 Push Ups

30 Squats

400m Run

2 Rounds:

10 Pull Ups

20 Push Ups

30 Squats

400m Run

2 Rounds:

10 Pull Ups

20 Push Ups

30 Squats

800m Run

RX+ = 20/14lb Vest

SADPTD: = 10 Rows ea side, 20 Push Ups, 30 MB Sit Ups

1 X DB/KB = 10 ea rows ea side

Scale: Reps to 5/10/15 ea round, Push Ups to Box, 1 DB/KB 5 ea side

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