Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
200m Run
10 Bicycle
10 Grasshopper
8 Sit Ups
Ernest Shackleton (Time)
RX+
800m Run
30 Bicycle Kick
40 Grasshoppers
50 Sit Ups
800m Run
30 Bicycle Kicks
40 Grasshoppers
50 Sit Ups
800m Run
30 Bicycle Kicks
40 Grasshoppers
50 Sit Ups
800m Run
RX
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
*Elbows touch opposit knee on bicycle kick
Scale 1: RX+ Run for 750/700m Row, RX Run 450/400m Row, Reps for all movements
Cool Down
1. Cheer on your classmates
2. Hip Floss: 3min ea side
3. Psoas Smash w/KB: 5 min ea side
4. Calf Smash w/KB: 5 min ea side
