Blade Method Fitness – CrossFit
Warm-up
:60 Bike Moderate
5 Burpees
10 ea SA DB Strict press-light
2 Rounds:
:20 Bike Hard
:40 Easy
4-6 WU PU Variation
6 Burpee
Homer Simpson (3 Rounds for reps)
5 Rounds: E6MOM
1 Min ME Calorie Bike
1 Min ME HSPU
1 Min ME Burpees
-3 Min Rest
*RX+ = Strict HSPU, RX M50+ = Push Ups & Step Burpee.
Scale: Push Ups to Box, Up-Downs
**Score Total Reps for each movement
Cool Down
1. 800m Walk with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Tricep Smash: 5 min ea side
4. Pec Smash: 5 min ea side
