05-03-21

Blade Method Fitness – CrossFit

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Warm-up

2:30 Min Bike:

:60 moderate

:30 easy

:30 hard

:30 Recover

200m Run

3-5 Pull Ups

5 Push Ups

8 Squats

MP: 21:1 (4 Rounds for time)

4 Sets: E6MOM

2 Rounds:

200m Run

5 Pull Ups

9 Push Ups

12 Air Squats

RX+ = Weight Vest 20/14

Scale: Run to 250/200m Row, Seated RPU OR Ring Row, Push Ups to Box

Cool Down

1. 5 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side