03-01-21

Blade Method Fitness – CrossFit

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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