Blade Method Fitness – CrossFit
Warm-up
2:30 Min Bike:
:60 moderate
:30 easy
:30 hard
:30 Recover
200m Run
10 Lat/Scap Swings
5 Push Ups
5 Squats
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