Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
10-15 Jump Rope
5 Burpees
We All Go A Little Mad Sometimes (Time)
20 Rounds:
RX+
25 Double Unders
10 Burpees
RX
20 Double Unders OR 50 Single Unders
7 Burpees M55+ Step Burpee
Scale: Jump Rope to 8/6 Cal Ski OR Bike. Burpees to step burpees or Up Downs
Metcon (Time)
We All Go Mad: Virtual Fit
20 Rounds:
RX+
25 Double Unders
10 Burpees
RX
20 Double Unders OR 50 Single Unders
7 Burpees
Scale: Jump Rope to 30 Mountain Climbers. Step Burpee
Cool Down
1. 5-10 min bike
2. Calf Smash w/ KB: 5 min per side
3. Pec Smash w/ Ball: 5 min per side
4. Tricep Smash w/Ball: 5 min per side
