Blade Method Fitness – CrossFit
Warm-up
2 rounds:
Bike :20 mod :20 hard :20 easy
5 plank jack + 5 up downs
Partner: 10 mile bike + plank jack/up down (Time)
RX+
With a partner: Complete 10 mile bike
Every switch = 10 plank jacks + 10 no jump up downs.
*RX Up down = 2 foot jump back 2 foot jump up, no jump at the top.
SOLO = RX
5 mile bike, E2MOM 10 plank jacks + 10 no jump up downs
Virtual Fit: 10 X 200m Run + 10 plank jacks + 10 Up Downs (Time)
10 Rounds:
200m Run
10 Plank Jacks
10 No Jump Up Downs
RX Up Down= 2 foot jump back, 2 foot jump up, no jump at the top.
Cool Down
1. Wall Quad Stretch: 3 min per side
2. Wall Splits: 5 min hold + nose breathing
3. Psoas smash w KB: 5 min per side
