Blade Method Fitness – CrossFit
Warm-up
:60 Bike- Moderate
6 Burpee
100m jog
2 Rounds:
:15 Bike Sprint :30 Recover
4-6 Burpee Over Paralette
50m Jog 50m Sprint
:60 Rest
DUMBLEDORE (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
15/12 Calorie Bike
10 Burpee Over Paralette
100m Sprint 50/50
RX
12/10 Cal Bike
8 Burpee Over Paralette
100m Sprint 50/50
M50+
12/9 Cal BIke
8 Burpee
100m Sprint 50/50
Scale: Bike Cal #, Burpee #, Sprint for 10/7 Cal Row
Cool Down
1. Walk around building with friends
2. Pec Smash w/ Ball: 5 min ea side
3. Calf Smash w/KB: 5 min ea side
4. Wall Splits + nose breating: 5 min hold
