Blade Method Fitness – CrossFit
Warm-up
Row: :20 mod :20 hard :20 easy
10 Lat Scap Swings
5 Burpees
2 Rounds:
:30 Row- Mod
6-8 Pull Up Variation
5 Burpees
4-6 T2B Variation
Scottie Pippen (5 Rounds for time)
5 Rounds: E6MOM
RX+
15/12 Calorie Row
15 CTBPU
15 Burpees
15 Toes to Bar
RX
15/10 Calorie Row
12 Pull Ups M55+ 10 Pull Ups
12 Burpees M55+ Step Burpee
10 Toes to Bar M55+ KKR
Scale: Pull Ups to 10 Seated Ring Pull Up OR 12 Ring Rows, Burpees to step up or Up-Down, T2B to 12 KKR OR 12 V-Ups
Scottie Pippen (5 Rounds for time)
5 Rounds: E6MOM
RX+
15/12 Calorie Row
15 CTBPU
15 Burpees
15 Toes to Bar
RX
15/10 Calorie Row
12 Pull Ups M55+ 10 Pull Ups
12 Burpees M55+ Step Burpee
10 Toes to Bar M55+ KKR
Scale: Pull Ups to 10 Seated Ring Pull Up OR 12 Ring Rows, Burpees to step up or Up-Down, T2B to 12 KKR OR 12 V-Ups
Metcon (Time)
Scottie Pippen: Virtual Fit
5 Rounds: E6MOM
200m Run
15 Bent over row
15 Burpees
15 V-UPS
RX+ 50/35
RX 3525/20
Scale: Burpee#
Cool Down
1. 5-10 min bike
2. Lat Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Foreamrm smash w/ ball: 5 min per side
