CrossFit Blade – CrossFit
Warm-up
:20 High Knees/Butt Kicks
10 arm circles fwd/bkwd
10 arm swing up/down
10 arm swing cross body
10 leg sweings ea side
6 single leg good morning ea side
10 hamstring pumps
:15 dynamic Spiderman ea side
:15 dynamic pigeon ea side
Child’s pose :15 R/L/C
:20 T-Stretch ea side + 3 alternating
20 calf pumps 10 slow 10 fast
10 jumping jacks
Corona 41 (6 Rounds for time)
6 Rounds: E4MOM
8 Bar/DB Over Burpee
6 Clean & Jerk
8 Bar/DB Over Burpee
6 Clean & Jerk
RX+ = BB 135/95 DB X 2 50/35 1 X DB/KB 6ea side
RX = BB 95/65 DB X 2 3/25/20 1 X DB/KB 6ea side
SADPTD: 30 X 6ea side 8 Slam Ball Burpee
Scale: 1 X DB/KB to 3ea side, Regular Burpee OR Up Downs.
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss: 3 min ea side
3. HIp Floss: 3 min ea side
4. Lying T-Stretch: :90 ea side
