Blade Method Fitness – CrossFit
Warm-up
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)
PARTNER WOD:
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
