Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
6 Burpees
10 Sit Ups
20 Jump Rope
The Berlin Wall (Time)
10 Rounds:
RX+
15 Burpees
25 Sit Ups
40 Double Unders
RX
10 Burpees 55+ Up Downs
20 Sit Ups
30 Double Unders OR 60 Single Unders
Scale: Burpee # OR Up Down, Sit Up # OR ROM, Jump Rope to 10/7 Calorie Ski
*35 Min Time Cap
Cool Down
1. 800m Walk with friends
2. Calf Smash: 5 min ea side
3. Hip Smash: 5 min ea side
