Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
:30 DU/SU
:30 Row
:30 Bike
Progressively warm up gymnastic movements
Talladega Nights (6 Rounds for reps)
EMOM 30:
RX+
1. :30 Bar Muscle Ups
2. :30 Double Unders (Every 5 = 1 rep)
3. :30 KB Deadlift 70/53
4. :30 Calorie Row
5. :30 Toes to Bar
6. :30 Calorie Bike
RX
1. :30 CTBPU M45+ Pull Ups
2. :30 DU OR SU (DU every 5 SU every 10)
3. :30 KB Deadlift 53/35 M60+44/26
4. :30 Calorie Row
5. :30 Toes to Bar M60+ = KKR
6. :30 Calorie Bike
Scale: PU to SRPU OR Ring Row, Jump rope to ski, DL load, KKR to V-Ups.
*Score Total reps of ea movement
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm smash w/ball: 3 min ea side
