Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
:60 Bike- Moderate
8 Warm Up BOBJ
:60 Row- Moderate
8 Burpees
Funky Cold Medina (Time)
4 Rounds:
RX+
30/24 Calorie Bike
30 Box Over Box Jumps 30/24″
30/24 Calorie Row
30 Burpees
RX
30/20 Calorie Bike
30 Box Over Box Jump 24/20″
30/20 Calorie Row
20 Step Burpees
Scale: Cal/Row #, Box Height/Step Overs, Burpees to Up-Downs.
Metcon (Time)
Funky Cold Medina: Virtual Fit
4 Rounds:
RX+
400m Run
20 Reverse Burpees
200m Run
30 Burpees
RX
400m Run
15 Reverse Burpees
200m Run
20 Burpees
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Calf Smash w/KB: 5min ea side
4. Pec Smash w/Ball: 5 min ea side
