Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
200m Run
6-8 Wall Ball
4-6 Burpee
:30 Rest
Land of the Free (Time)
10 Rounds:
RX+
15 Wall Balls 20/14(10ft)
15 Burpees
E3MOM inc 0:00 = 200m Run
RX
15 Wall Ball 14/10 M60+ 12/6
10 Burpees
E3MOM inc 0:00 = 200m Run OR 250/200m Row
Scale: Reps/Rounds, Burpee to step burpee or Up-Down, WB load
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side