Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
4 Burpees
8 Sit Ups
15 DU/SU
The Berlin Wall (Time)
10 Rounds:
RX+
15 Burpees
25 Sit Ups
40 Double Unders
RX
10 Burpees 55+ Up Downs
20 Sit Ups
30 Double Unders OR 60 Single Unders
Scale: Burpee # OR Up Down, Sit Up # OR ROM, Jump Rope to 10/7 Calorie Ski
*35 Min Time Cap
Metcon (Time)
The Berlin Wall: Virtual Fit
10 Burpees 55+ Up Downs
20 Sit Ups
30 DU OR 60 SU OR 30 Object Hops
Cool Down
1. Walk around buidlng with friends
2. Calf Smash: 5 min per side
3. Pec Smash: 5 min per side
4. Wall Splits: 5 min hold + nose breathing
