Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
250m Row
200m Run
10 Burpees
10 SLVUP
10 Sit Ups
10 Grasshoppers
HABOOB (Time)
1000/850m Row
800m Run
50 Burpees
50 Single Leg V-Ups
50 Sit Ups
50 Grasshoppers
50 Burpees
800m Run
1000/850m Row
RX
750/600m Row
400m Run
30 Burpees
40 Single Leg V-Ups
40 Sit Ups
40 Grasshoppers
30 Burpees
400m Run
750/600m Row
Scale: Run Distance, Run to 1 mile bike, Burpee to Up-Down, Sit Up & GH ROM.
Cool Down
1. Calf Smash w/ KB: 5 min ea side
2. Hip Floss: 3 min ea sid
3. Pec Smash: 3 min ea side