Blade Method Fitness – CrossFit
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