Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 Min Row: Moderate Rd 2: Hard
6-8 Burpees
6-8 Box Jump
8-10 Grasshoppers
4-6 BOBJ
The Odyssey (Time)
RX+
1250/1100m Row
50 Burpees
50 Grasshoppers
50 Box Jumps 24″
50 Grasshoppers
50 Burpee Over Box Jumps 24″
750/675m Row
RX
1250/1000m Row
40 Burpees 55+ Step
40 Grasshoppers
40 Box Jumps 24/20″ 55+ 20/16″
40 Grasshoppers
40 Burpee Over Box Jumps 24/20″ 55+20/16″+step
750/600m Row
Scale: Row Distance, Burpee to Up-Down, Box Height, step ups, GH ROM
Cool Down
1. Calf Smash: 5min ea side
2. Pec Smash: 5min ea side
3. Wall Splits: 5min hold + nose breathing
