Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 min bike moderate
25 Jump Rope
Over The Top (5 Rounds for time)
5 Rounds: E6MOM
RX+
1/.9 Mile Bike
100 Double Unders
RX
1/.8 Mile Bike
60 Double Unders OR 130 Single Unders
Scale: Bike distance, Jump Rope number.
Metcon (5 Rounds for time)
Over the Top: Virtual Fit
5 Round: E6MOM
RX+
400m Run OR 30 Burpees
100 Double Unders
RX
400m Run OR 30 Burpees
60 Double Unders OR 130 Single Unders
Scale: Run distance, Burpee #, Jump Rope number.
Cool Down
1. 3 POS Shoulder Floss: 3 min per side
2. Calf Smash w/ KB: 5 min ea side
3. Psoas Smash w/KB OR Pso-Rite: 5 min ea side
4. Forearm Smash w/Ball: 5 min ea side
