Blade Method Fitness – CrossFit
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