Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 min bike: :20 mod :20 hard :20 easy
12 Grasshoppers
10 Sit Ups
1 min row: moderate
Larry David (4 Rounds for time)
4 Rounds: Every 8 Minutes
RX+
30/24 Calorie Bike
30 Grasshoppers
30 Sit Ups
30/24 Calorie Row
RX
20/16 Calorie Bike
20 Grasshoppers
20 Sit Ups
20/16 Calorie Row
Scale: GH ROM, Ski for Row or Bike
Metcon (4 Rounds for time)
Larry David: Virtual Fit
4 Rounds: Every 8 Minutes
RX+
400m Run
30 Grasshoppers
30 Sit Ups
400m Run
RX
200m Run
20 Grasshoppers
20 Sit Ups
200m Run
Scale: GH ROM
Metcon (4 Rounds for time)
Larry David: Virtual Fit
4 Rounds: Every 8 Minutes
RX+
400m Run
30 Grasshoppers
30 Sit Ups
400m Run
RX
200m Run
20 Grasshoppers
20 Sit Ups
200m Run
Scale: GH ROM
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Psoas Smash w/ Pso-Rite OR KB: 5 min per side
