Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
200m Run RD2: 200m MB Run
20 DU/SU
10 Sit Ups RD2: 10 MB Sit Ups
Cherry Blossom (Time)
RX+
1 Round:
100 Double Unders
50 MB Sit Ups 20/14
800m Med Ball Run 20/14
3 Rounds:
50 Double Unders
30 MB Sit Ups
400m Med Ball Run
5 Rounds:
25 Double Unders
15 Med Ball Sit Ups
200m MB Run
RX
1 Round:
100 Double Unders OR 200 Single Unders
40 MB Sit Ups 14/10 55+ 10/6
800m Med Ball Run 14/10 55+ 10/6
3 Rounds:
50 Double Unders OR 100 Single Unders
25 MB Sit Ups
400m Med Ball Run
5 Rounds:
25 Double Unders OR 50 Single Unders
15 Med Ball Sit Ups
200m MB Run
Scale: Row = Distance to runs. Number of reps/distance on runs. No MB sit Ups or Runs.
Cool Down
1. Hamstring Floss: 3 min ea side
2. Hip Floss: 3 min ea side
3. Calf Smash: 5 min ea side
4. Wall Splits: 5 min hold + nose breathing
