Blade Method Fitness – CrossFit
Warm-up
1 min row- moderate
10 Air Squat
10 Plate Jumps
1 min row- harder
10 Wall Ball
10 Box Jump
Lt. Tom Kazansky (6 Rounds for time)
6 Rounds: E5MOM
RX+
250/225m Row
20 Wall Ball 20/14(10ft)
15 Box Over Box Jump 24″
RX
250/200m Row
15 Wall Ball 20/14 45+ 14/10 55+ 10/6
15 Box Over Box Jump 24/20″ 55+ 20/16″
Scale: WB load/#, Box Step Up and Over.
Metcon (6 Rounds for time)
LT. Tom Kazansky
6 Rounds: E5MOM
200m Run
20 SA DB Thruster 10ea side
15 Box Jump 24/20″
RX+ 50/35
RX 35/25/20
Scale:Thruster to Jumping Air Squat, Box Jump to step up and over.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
