06-03-21

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

Bike :15 mod :15 hard :30 easy

RD1: 6 Burpee RD2: 6 Burpee Over Paralette

6 10m Shuttle Sprint

Kill Bill (10 Rounds for time)

10 Rounds: Every 3 Minutes

RX+

12/10 Calorie Bike

10 Burpee Over Paralette

6 10m Shuttle Sprints

RX

10/8 Calorie BIke

8 Burpee Over Paralette

6 10m Shuttle Sprints

Scale: reps for ea movement, reg burpee, 10/7 cal row for sprints.

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3min ea side

3. Pec Smash w/ Ball: 5min ea side

4. Pigeon Stretch: 3min ea side