Blade Method Fitness – CrossFit
Warm-up
10 BB Back Lunges
10 BB STOVH
8 Burpee
6 Warm UP Load Back Lunges
6 Warm Up Load STOVH
6 Bar Over Burpee
4 Working Load Back Lunges
4 Working Load Back Lunges
4 Bar Over Burpee
The Grapes of Wrath (5 Rounds for time)
5 Rounds: E6MOM
20 Back Rack Lunges
20 STOVH
20 Bar Over Burpees
RX+ 115/80
RX 95/65
M45+ 75/55
M55+ 65/45
Scale: Loaded Lunges to Bodyweight Lunges, DB STOVH, Burpees to Step Over Or Regular Burpees.
*Can Step Up on Burpees, as long as 2 foot take off is performed over the bar for RX movement.
Metcon (5 Rounds for time)
The Grapes of Wrath: Virtual Fit
5 Rounds: E6MOM
20 DB Step Back Lunges
20 DB STOVH
20 Burpee Over The DBs
RX+ 50/35
RX 35/25/20
Scale: Lunges to Bodyweight Lunges, DB STOVH to Push Ups, Regular Burpee OR Up-Downs.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
