Blade Method Fitness – CrossFit
Warm-up
200m Run
6-8 Burpees
8-10 Russian Swings- Warm Up Weight
200m Run
6-8 Burpees
8-10 American Swings- Warm Up Weight
200m Run
6 Burpees- Fast
8 American Swings- Working Weight
Ark of the Covenant (6 Rounds for time)
6 Rounds:
Min 0-5
400m Run
25 KBS RX+ 70/53, RX 53/35, M55+ 44/26
Min 5-10
400m Run
RX+ 30 Burpees, RX 20 Burpees
Min 10-15
400m Run
25 KBS RX+ 70/53, RX 53/35, M55+ 44/26
Min 15-20
400m Run
RX+ 30 Burpees, RX 20 Burpees
Min 20-25
400m Run
25 KBS RX+ 70/53, RX 53/35, M55+ 44/26
Min 25-30
400m Run
RX+ 30 Burpees, RX 20 Burpees
Scale: Run for 450/400m Row OR 300 OR 200m Run, KB load, Plank Bupree
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
