07-15-21

Blade Method Fitness – CrossFit

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Warm-up

2 rounds:

:60 Row- moderate

8-10 Box Over BJ

6-8 SS

6-8 Burpees

:60 Bike- Moderate

:30-:60 Rest

The Magic School Bus (Time)

RX+

100/85 Calorie Row

80 Box Over Box Jump 24″

60 Burpees

50 10m Shuttle Sprint

40/32 Calorie Bike

RX

100/75 Calorie Row

80 Box Over Box Jump 24/20″ M55+ 20/16″

60 Burpees M55+ Up Downs

50 10m Shuttle Sprint

40/28 Calorie Bike

Scale: Reps of ea movement, box jump to step up and over Shuttle Sprint to 50/40 Cal Ski.

Cool Down

1. Walk around building with friends

2. Calf Smash: 5 min ea side

3. Pec Smash: 5 min ea side

4. Wall Splits: 5 min hold + nose breathing