CrossFit Blade – CrossFit
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
