05-10-21

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

5 Push Ups

5 Squats

200m Run

MP: 21-2 (4 Rounds for time)

4 Rounds: E6MOM

400m Run

Then

3 Rounds:

5 Pull Ups

10 Push Ups

15 Squats

RX+ = 20/14lb weight vest

Scale: Run to 200m, 500/450m Row, Pull Ups to seated RPU OR Ring Row, Push Ups to box. May partition push ups to 5 before squats, 5 after squats.

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side