Blade Method Fitness – CrossFit
Warm-up
Row :20 mod :20 hard :20 easy
5 burpees
10 Lat scap swings
Row :20 mod :20 hard :20 easy
5 burpees
8-10 Pull Up Variation
The Megalodon (4 Rounds for time)
Min 0:00-8:00
40/36 Calorie Row
30 Burpees
20 CTBPU
Min 8:00-16:00
30 Burpees
20 CTBPU
40/36 Calorie Row
Min 16:00-24:00
20 CTBPU
40/36 Calorie Row
30 Burpees
Min 24:00-32:00
40/36 Calorie Row
30 Burpees
20 CTBPU
RX
Min 0:00-8:00
40/32 Calorie Row
20 Burpees
15 Pull Ups
Min 8:00-16:00
20 Burpees
15 Pull Ups
40/32 Calorie Row
Min 16:00-24:00
15 Pull Ups
40/32 Calorie Row
20 Burpees
Min 24:00-32:00
40/32 Calorie Row
20 Burpees
15 Pull Ups
Scale: Burpee #, Step Burpees, OR Up Downs. Pull Ups to Ring Pull Ups OR Ring Rows.
Metcon (4 Rounds for time)
The Megalodon: Virtual Fit
400m Run
30 Burpees RX 20 Burpees
15 Bent Over Rows
Min 8:00-16:00
30 Burpees RX 20 Burpees
15 Bent Over Rows
400m Run
Min 16:00-24:00
15 Bent Over Rows
400m Run
30 Burpees RX 20 Burpees
Min 24:00-32:00
400m Run
30 Burpees RX 20 Burpees
15 Bent Over Row
RX+ 50/35
RX 35/25/20
Scale: 400m to 200m Run, Burpee #, Step Burpee OR Up Downs, Bent Over Row to 15 Superman Back Extensions.
