Skip to main content
WOD

05-22-20

By May 22, 2020No Comments1 min read

CrossFit Blade – CrossFit

View Public Whiteboard

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