Blade Method Fitness – CrossFit
Warm-up
:60 Row
10 Air Squat
10 Lat Scap Swings
2 Rounds:
:30 Row Har :30 Easy
8-10 Wall Ball
3-5 Pull Up Variation
CF Games 20.5 Partner Style (Time)
RX+
80 Ring Muscle Ups
160 Calorie Row
240 Wall Ball Shots 20/14
RX
40 Ring MU OR 60 BMU M45+ 80 CTBPU M50+ Pull Ups 60+RR
160 Calorie Row
240 Wall Ball Shots 20/14 M45+14/10 M60+12/8
*Partners partition reps and movement order however they choose until all reps are completed for each movement. Ex; partners could do 10 Rounds each of: 8 MU-16 Row-24 Wall Balls, OR 20 Rounds each of: 4-8-12 etc..
*30 min time cap
Cool Down
1. 5 min bike OR 800m Walk
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
