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WOD

05-12-20

By May 12, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

10 arm circles fwd/bkwd

10 arm swing up/down

10 arm swing cross body

10 body twists

10 good morning

10 leg swings left/right

:15 forward fold

10 hamstring Pumps

:15 Child’s pose L/R/C

20 calf pumps- 10 slow/10 fast

10 jumping jacks

Corona 40 (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 6:

RX+

36 Double Unders

18 Russian Swing 70/53

12 Toes to Bar

-3 min rest btwn rounds

RX

36 Double Unders OR 36 Object Hops

18 Russian Swing 53/35

12 T2KB

-3 min rest btwn rounds

SADPTD:

36 Bull Ropw

9 Swing R/9Swing L

24 Russian Twist (2is1)

-3 min rest btwn rounds

Scale: Object Hops to 36 Single Unders OR 12/9 Cal Bike, KB load, T2KB to V-Ups OR Suitcases.

*Rounds Pick Up where you left off

Cool Down

1. 5 min walk/row/bike

2. Hamstring Floss OR SL Hamstring Stretch: 2 min ea side

3. Pigeon stretch: 3 min ea side

4. Calf Smash: 5 min ea side