CrossFit Blade – CrossFit
Mario & Luigi (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds
RX+
15 Wall Ball 20/14(10ft)
10 SA Devils Press 50/35
Every 4:00 inc 0:00 30′ HSW each
RX
15 Wall Ball 14/10
10 SA Devils Press 35/25/20
Every 4:00 inc 0:00 60′ Bear Crawl ea OR 15′ HSW
Scale: WB load or WB to Goblet Squat, DP load OR Reg Burpee.
SOLO = 1:1 Rest
Mario & Luigi Virtual Fit (AMRAP – Rounds and Reps)
Alternating Rounds w/ Partner OR Solo = 1:1 Work/Rest
RX+
15 Goblet Thrusters (1DB) 50/35
10 SA Devils Press 50/35
Every 4:00 inc 0:00 30′ HSW OR 60′ Bear Crawl
RX
15 Goblet Thrusters (1DB) 35/25/20
10 SA Devils Press 35/25/20
Every 4:00 inc 0:00 15′ HSW OR 60′ Bear Crawl
Scale: Goblet Thruster load OR Goblet Squat, SA DP load or Regular Burpee.
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
10 good morning
:15 forward fold
10 hamstring pumps
3 POS Hip Stretch
Child’s Pose :15 R/L/C
:30 T-Stretch ea side
5 tricep push up
20 calf pumps
10 jumping jacks
Warm Up WOD Movements
Cool Down
1. 5 min walk/bike/row
2. pigeon stretch: 3min per side
3. wall quad stretch: 3 min per side
4. 3 POS shoulder floss: 3min per side
