Blade Method Fitness – CrossFit
Warm-up
:60 Bike- Moderate
100m Run
10 Sit Ups
:20 Bike Hard :40 Recover
100m Run Harder
10 Sit Ups
:15 Bike Sprint
100m Sprint
Alladin & Jasmine (Time)
RX+
100/70/85 Calorie Bike
100 MB Sit Ups 20/14
100m Sprint X 20 (alternating 50/50)
100 MB Sit Ups 20/14
100/70/85 Calorie Bike
RX
100/70/85 Calorie Bike
100 Sit Ups
100m Sprint X 20 (alternating 50/50)
100 Sit Ups
100/70/85 Calorie Bike
Scale: Bike Cals, Sprints #, Sit Up ROM
Cool Down
1. Walk around building with friends, cheer on classmates
2. Hip Floss: 3 min ea side
3. Psoas Smash w/ KB: 5 min ea side
4. Calf Smash w/KB: 5 min ea side
