Blade Method Fitness – CrossFit
Warm-up
:60 Row Moderate
10 Lat Scap Swings
10 SA DB Strict Press- Light
2 Rounds:
:30 Row Hard :30 Easy
6-8 T2B Variation
3-6 Push Up Variation
The Gold Coast (3 Rounds for reps)
5 Rounds:
RX+
2 Min Calorie Row
1 Min Toe to Bar
1 Min Strict HSPU
-2 min rest
RX
2 Min Calorie Row
1 Min Toes to Bar
1 Min HSPU M45+ 1 Abamat M55+ Wall Walk
-2 min rest
*Score total reps for each movement.
Scale: T2B to KKR OR V-Ups, HSPU to Wall Walk or partial wall wall 1 walk = 5 reps
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3min ea side
3. Foreamr Smash: 5min ea side
4. Calf Smash: 5min ea side
