Blade Method Fitness – CrossFit
Warm-up
:60 Bike- moderate
10 BB HPC
20 BW Step Back Lunges
10 SA DB Strict Press- Light
5 Burpees
Warm UP HPC & Lunges to working load
:30 Bike Hard :30 Recover
8-10 Push Up Variation
8-10 Burpees
Discipline Equals Freedom II (Time)
RX+
100/70/85 Calorie Bike
100 Hang Power Clean 135/95
100 FR Step Back Lunges Alternating 135/95
100 Handstand Push Ups
100 Partner Burpees
RX
100/70/85 Calorie Bike
100 Hang PC 115/75 M50+ 95/65 M60+ 75/45
100 FR Step Back Lunges Alternating ” ”
80 Handstand Push Ups M50+ Push Ups
80 Partner Burpees M50+ Step
Scale: Bike Cals >8min, HPC load, Push Ups to Box, Burpee # OR Reg Burpee/Up Down
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Pec Smash: 5 min ea side
