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By August 27, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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1 min row :20 mod :20 hard :20 easy

6 Shuttle Sprint

2 Rounds:

:30 Row hard ::30 Recover

4 Shuttle Sprint

Dominos & Dice (Time)


500/400/450 Calorie Row

-Every partner switch = 12-10m Shuttle Sprints

*30 Calorie Cap per turn on rower.

Scale: SS to 10/8 Calorie Bike

*30 minute time-cap

Metcon (4 Rounds for reps)

Virtual Fit: Strength

4 Sets:

:30 Side Plank

:30 Side Plank

:30 Plank

:30 Sit Ups

:60 Rest

*Try to transition from side plank to side plank to prone plank without ever touching your hips to the floor.

**Score sit up reps

Metcon (Time)

Virtual Fit: Dominos & Dice

10 Rounds:

20 Plank Jacks

10-10m Shuttle Sprints

*Plank jacks are from elbows. Feet must go outside of shoulders and back together for RX movement.

Cool Down

1. Hamstring Floss: 3 min ea side

2. Hip Floss: 3 min ea side

3. Calf Smash: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing