Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
Row :60 Easy- Rd2 Moderate Rd3 Hard
Bike :20 mod :20 hard :20 easy each round
12-18 Bicycle Kicks
Rd1: 8 Burpee Rd2&3 6 BFB
Harry Potter (4 Rounds for time)
4 Rounds: E8MOM
RX+
20/16 Calorie Row
30 Bicycle Kicks
20 Box Facing Burpee 24/20″
30 Sit Ups
20/16 Calorie Bike
RX
18/14 Calorie Row 60+ 16/12
30 Bicycle Kicks 50+ 24
20 Box Facing Burpee 24/20″ 50+ Step 60+20/16 Step
24 Sit Ups 60+ 20 Sit Ups
18/14 Calorie Bike 60+ 16/12
*Bicycle Kick ROM ends when opposite elbow touches opposite knee, leg to full extension.
Scale: Bike/Row Cals, BK ROM, Sit up ROM, Reg Burpee
Cool Down
1. Walk around building with friends
2. Wall Quad stretch: 3 min per leg
3. Pec Floss: 3 min per side
4. Wall Splits: 5 min hold + nose breathing
