Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 min bike-moderate
1 min row- moderate
8 burpees
10 sit ups
Tiffany is 49! (Time)
Happy Birthday Tiffany!!
RX+
49/40 Calorie Bike
49 Sit Ups
49/40 Calorie Row
49 Sit Ups
49 Burpees
49 Sit Ups
49/40 Calorie Row
49 Sit Ups
49/40 Calorie Bike
RX= 49/35 Calorie Bike/Row & 35 Sit Ups.
Metcon (Time)
Tiffany is 49! Virtual Fit
49 10m Shuttle Sprints
49 Sit Ups
49 Grasshoppers
49 Sit Ups
49 Burpees
49 Sit Ups
49 Grasshoppers
49 Sit Ups
49 10m Shuttle Sprints
RX= 35 Sit Ups, Partial Range Grasshoppers.
Cool Down
1. Hamstring Floss: 3 min ea side
2. Hip Floss: 3 min ea side
3. Hip smash w/ Psoas: 5 min ea side
4. Calf smath w/ KB: 5 min ea side
