07-26-21

Blade Method Fitness – CrossFit

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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