04-01-21

Blade Method Fitness – CrossFit

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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