02-07-22

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Air Squats

5 Burpees

2 Rounds:

200m Run

6-8 WU Thrusters

5 Burpees

Dwight D Eisenhower (5 Rounds for time)

5 Rounds: E6MOM

RX+

400m Run

12 DB Thrusters 50/35

15 Burpees

RX

400m Run OR 500/450m Row

12 DB Thrusters 35/25/20 M60+ 30/15

12 Burpees M50+ Step M60+ 10 + Step

Scale: Run to 200m, Thruster load, Burpee to step & OR Number

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