05-20-21

Blade Method Fitness – CrossFit

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Warm-up

2-3 Rounds:

:60 Bike Moderate

20-30 Jump rope

Carol & Mike Brady (Time)

RX+

Partner 10 mile bike

-Every switch = 50 DU OR 100 SU

RX

Solo 5 mile bike

-Every 2 minutes = 50 DU OR 100 SU

Scale: DU/SU to 12/9 Calorie Ski

Cool Down

1. Walk around building with friends

2. Calf Smash: 5min ea side

3. Wall Splits: 5min hold + nose breathing