Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 hard :40 easy
10 SA DB Strict Press- Light
10 lat scap swings
2 Sets:
:20 bike hard :40 recover
3-6 T2B Variation
3-6 HSPU Variation
Rob Roy (3 Rounds for reps)
5 Rounds: E3MOM
1 Min ME Toes to Bar
1 Min ME HSPU
1 Min ME Calorie Bike
-3 Min Rest
*RX+ = Strict HSPU
Scale: Toes to Bar to KKR, weighted V-Ups OR suit cases, HSPU to 1 abmat or pike press.
**Score total reps for each movement
Cool Down
1. 400m Walk
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash w/ ball: 5 min ea side
4. Pec Smash w/ ball: 5 min ea side
