Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
20 Jump Rope
6 Burpees
100m Run
Name of the Wind (AMRAP – Rounds and Reps)
AMRAP 25:
RX+
40 Double Unders
15 Burpees
200m Run
RX
80 Single Unders
15 Burpees
200m Run
Scale: Jump Rope to 10/7 Calorie Bike, Burpees to step burpees or up down. Run to 250/200m Row
*200m Run completes the round.
VIRTUAL FIT: Same as class Workout
Cool Down
1. Hamstring Floss: 3 min ea side
2. Pec Floss: 3 min ea side
3. Calf Smash w/ KB: 5 min ea side
4. Wall Splits + nose breathing: 5 min
