Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Plate Stretch Reflex Jumps
10 Lat Scap Swings
200m Run
8 WU BOBJ
8-10 T2B Variation
200m Run
6-8 Working BOBJ
6-8 Working T2B Variation
Sword of Kings (Time)
4 Rounds:
RX+
25 Box Over Box Jumps 30/24″
20 Toes to Bar
800m Run
RX
25 Box Over Box Jumps 24/20″ 55+20/16″
10 Toes to Bar OR 20 KKR
800m Run
Scale: Box Height OR Step Overs, V-Ups to Suitcases, Run to 800/700m Row
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3min ea side
4. Calf Smash: 5 min ea side
