CrossFit Blade – CrossFit
Warm-up
200m Jog OR 200m/Row :60 Bike
10 arm circles fwd/bkwd
10 arm swings cross body
10 arm swing up/downs
10 body twists
10 leg swings ea side
:15 forward fold
:20 dynamic Spiderman ea side
20 calf pumps 10 slow + 10 fast
10 double heal pumps
10 ankle spins ea side
WOD SPECIFIC:
2 Rounds:
100m Run
6 Reverse Burpee
12 Grasshopper
Corona 42 (AMRAP – Rounds and Reps)
AMRAP 30:
RX+
12 Reverse Burpees
24 Grasshoppers
Every 3:00 inc 0:00 Run 200m
RX
12 Leg Raises
24 No Touch Grasshoppers
Every 3:00 inc 0:00 200m Run/Row/15/10 Cal Bike
*Rounds pick up where you left off.
Scale: Individual to athlete, ask your coach!
Cool Down
1. 5 min walk
2. Lying Seal Stretch: 2 min hold
3. Wall Splits + Nose Breathing: 5 min hold
