CrossFit Blade – CrossFit
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
