04-29-21

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:60 Bike- moderate

:60 Row- Moderate

200m Run

20 Grasshoppers

8 Burpees

Claude Monet (Time)

RX+

2/1.7 Mile Bike

50 Grasshoppers

80/65 Calorie Row

50 Grasshoppers

800m Run

50 Grasshoppers

100 Burpees

RX

2/1.5 Mile Bike

40 Grasshoppers

70/50 Calorie Row

40 Grasshoppers

800m Run

40 Grasshoppers

75 Burpees

Scale: Reps for each movement, GH ROM, Run for 750/600m Ski.

Cool Down

1. Cheer on your classmates to finish

2. Wall Splits + nose breathing: 5 min hold

3. Psoas Smash w/ KB: 5 min ea side

4. Pec Floss: 3 min ea side