Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 Hard :40 Easy
10 FR BB Lunges
5 BB Thrusters
6 Burpees
2 Rounds:
6 WU Lunges
4 WU Thrusters
4 Bar Over Burpee
Annie Oakley (6 Rounds for time)
6 Rounds: E4MOM
10 Bar Over Burpee
8 Front Rack Step Back Lunges (alt)
6 Thrusters
10 Bar Over Burpee
RX+ 135/95 RX 115/75 M45-55 95/65 M60+ 75/45 (step burp)
Scale: Reg Burpee, Thruster to Front Squat, Barbell Load.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
