CrossFit Blade – CrossFit
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
