Blade Method Fitness – CrossFit
Warm-up
1 min bike :20 mod :20 hard :20 easy
10 lat scap swings
10 Plate Jumps
2 Rounds:
:20 Bike Hard :40 Recover
4-8 Pull Up Variation
Rd1: 6 WU Height BOBJ Rd2: 6 Working Height BOBJ
4-6 KTE Variation
Peregrine falcon (5 Rounds for time)
5 Rounds: E6MOM
RX+
15/12 Calorie Bike
15 Chest to Bar Pull ups
12 Box Over Box Jump 30″ M45+ 30/24″
12 Knees to Elbow
RX
15/10 Calorie Bike
12 Pull Ups M55+ 10/8 Pull Ups
12 Box Over Box Jump 24/20″ M55+ 20/16″
10 Knees to Elbow
Scale: Cal Bike, Pull Up to 10 Seated Ring Pull Up OR Ring Row, Box Step Overs, Knees to chest OR KKR, OR V-Ups
Metcon (5 Rounds for time)
Peregrine falcon: Virtual Fit
5 Rounds: E6MOM
200m Run
15 Bent Over Row
12 Box Jump Over
12 V-Ups
RX+ 50/35 30/24″
RX 35/25/20 24/20″
Scale: Box Step Overs.
Cool Down
1. 3 POS Shoulder floss: 3 min per side
2. Hip Floss: 3 min per side
3. Forearm Smash w/ ball: 5 min ea side
4. Wall Splits: 5 min hold + nose breating
