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WOD

05-15-20

By May 15, 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 leg swings ea side

:15 forward fold

:15 dynamic spiderman ea side

:30 dynamic pigoen stretch ea side

Child’s pose :15R/L/C

:15 T-Stretch ea side

5 tricep push ups

20 double calf pumps

10 jumping jacks

Final Corona (AMRAP – Rounds and Reps)

AMRAP 24: Partner

24 Partner Burpees

24 Jumping Lunges

24 V-Ups

24 Plank Get Ups

24 HSPU RX= 6 Wall Walks (scored 4for1)

AMRAP 24: Solo

12 Burpees

12 Jumping Lunges

12 V-Ups

12 Plank Get Ups

12 HSPU RX= 3 Wall Walks (scored 4for1)

Scale: Burpee to Up Down, Jumping Lunge to Step Back Lunges, V-Ups to Suit Cases OR Sit Ups, Wall Walks to Push Ups OR Box Push Ups

Cool Down

1. 5 min walk

2. Pigeon Stretch: 3 min ea side

3. Lying Thread the needle: 2 min ea side

4. Lying T-Stretch: 2 min ea side