Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
1 Min Bike- easy-moderat-hard
6 Shuttle Sprints
:30 Rest
Positivity Wins (16 Rounds for reps)
8 Rounds:
1 min ME Calorie Bike
1 Min Rest
1 Min ME 10m Shuttle Sprint
1 Min Rest
Scale: Row For Shuttle Sprints,
Metcon (16 Rounds for reps)
Positivity Wins: Virtual Fit
8 Rounds:
1 Min ME Sit Ups
1 Min Rest
1 Min ME 10m Shuttle Sprints
1 Min Rest
Cool Down
1. Walk it out
2. Hamstring Floss: 3 min ea side
3. Calf Smash w/ KB: 5 min ea side
4. Wall Splits: 5 min hold + nose breating
