Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 min row :20 hard :20 mod :20 easy
1 min bike :20 hard :20 mod :20 easy
8 Burpees
10 MB Sit Ups
10 MB Russian Twist
Charlie Daniels (Time)
RX+
100/85 Calorie Bike
100 Med Ball Sit Ups 20/14
100/85 Calorie Row
100 Med Ball Russian Twist 20/14
100 Burpees
RX
90/70 Calorie Bike
100 Med Ball Sit Ups 14/10 55+ 10/6
90/70 Calorie Row
100 Med Ball Russian Twist 14/10 55+ 10/6
80 Burpees 55+ Step Burpee
Scale: Reps of ea movement, BW Sit Ups and Russian Twist
*Ball Touches floor on each side for Russian twist, 1 is 1. Feet must be off floor for RX movement. Ball Touches floor behind the head and touches feet at the top of sit up for RX movement.
Metcon (Time)
Charlie Daniels: Virtual Fit
RX+
1 Mile Run
150 Sit Ups
800m Run
120 Grasshoppers
100 Burpees
RX
800m Run
100 Sit Ups
800m Run
100 Grasshoppers
80 Burpees
Cool Down
1. Hamstring Floss: 2 min ea side
2. HIp Floss: 2 min ea side
3. Pec Flos: 2 min ea side
4. Wall Splits + Nose Breathing: 5 min hold
