Blade Method Fitness – CrossFit
Warm-up
2 min bike-:60 mod :20 hard :40 easy
10 BB Back Rack Lunges
10 BB STOVH
8 burpee
6 Warm Up Load BR Lunges
6 Warm Up Load STOVH
6 Bar Over Burpee
4 Working Load BR Lunges
4 Working Load STOVH
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.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Pigoen Stretch: 3 min ea side
4. Pec Smash: 5 min ea side
