02-22-20

Blade Method Fitness – CrossFit

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Warm-up

1 min row: Moderate

10 BB OHS

5 Burpees

:45 Row: Hard

5 OVHS

6 Bar Over Burpee

Ross Geller (5 Rounds for reps)

5 Rounds:

RX+

3 Minutes to complete:

26/22 Calorie Row

12 Overhead Squats 135/95

Max Bar Over Burpee

-3 Minute Rest

RX

26/18 Calorie Row

12 Overhead Squats 115/75 45-54 95/65 55+75/45

Max Bar Over Burpee 50+ Step

-3 Minute Rest

Scale: Cal Row <:90 OVHS to Front Squat

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side