Blade Method Fitness – CrossFit
Warm-up
:60 Bike Moderate
8 BB Thruster
6 Burpees
2 Rounds:
:20 Bike Hard :40 Recover
5 WU Thruster
5 BFB
The Dead Rabbits (6 Rounds for time)
6 Rounds: E4MOM
12/9 Calorie Bike
12 Thruster 95/65
12 Bar Facing Burpee
6 Rounds: E4MOM
10/8 Calorie Bike
12 Thruster 75/55
10 Bar Facing Burpee 50+ Step
Scale: Thruster Load/Reps, Step Burpee, Reg Burpee
Cool Down
1. Walk around building with friends
2. Wall Quad stretch: 3 min ea side
3. 3 POS Shoulde Floss: 3 min ea side
4. Pec Smash: 5 min ea side