Blade Method Fitness – CrossFit
Warm-up
1 min row: :20 mod :20 hard :20 easy
6-8 Burpees
10 Air Squats
10 SA DB Strict Press
2 Rounds:
:30 row hard
:30 row easy
4-6 Burpee Over Rower
4-6 warm DB Thruster
Remember the Titans (8 Rounds for time)
8 Rounds: E4MOM
RX+
15/12 Calorie Row
12 Burpee Over Rower
9 DB Thrusters 50/35
RX
15/10 Calorie Row
10 Burpee Over Rower M50+ Step 60+ Reg Burpee
9 DB Thrusters 35/25/20 60+ 25/15
Scale: Row Cals, Burpee to Up-Down, Thruster Load
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
