Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
5 Push Ups
6-8 Squats
200m Run
3-5 Pull Ups
3-5 Push Ups
6-8 Squats
200m Run
MP: 3-21 (Time)
3 Sets:
800m Run
-Then-
5 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
:60 Rest after each set
RX+ = 20/14lb Weight Vest
Scale: 800m Run to 800/750m Row OR 400m Run. Partition reps as you choose.
Example:
25 Pull Ups 5 Pull Ups
50 Push Ups 5 Push Ups
75 Squats 15 Squasts
5 Push Ups
Cool Down
1. 5 min bike
2. 3 POS Shoulder Floss: 3min ea side
3. Wall Quad Stretch: 3min ea side
4. Pigeon Stretch: 3min ea side
