01-25-21

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

Row :20 mod :20 hard :20 easy

4-6 DB Thruster Light-moderate-working

4-6 DB Burpee Light-moderate-working

Archimedes Principle (3 Rounds for reps)

5 Rounds: 3min on 3min off

RX+

1 Min ME Cal Row

1 Min ME DB Thruster 50/35

1 Min ME DB Bupree DL 50/35

-3 Minutes Rest

RX

1 Min ME Cal Row

1 Min ME DB Thruster SAD DB Press 35/20

1 Min ME DB Bupree DL SAD DB DL 35/20

M60+

1 Min ME Cal Row

1 Min ME DB Thruster 30/15

1 Min ME DB Burpee DL 30/15

*Score Total Reps for each movement = 3 Scores

Scale: DB load, Goblet Squat for Thruster, Reg Burpee

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3min ea side

3. Shoulder/Pec Floss: 3 min ea side

4. Pigeon Stretch: 3 min ea side