Blade Method Fitness – CrossFit
Warm-up
RD1:
8 Burpees
200m Row
RD2:
8 Box Over Box Jump
200m Row
RD3:
8 Burpee Over Box Jump
200m Run Row
Crouching Tiger (6 Rounds for time)
6 Rounds: E5MOM
RX+
15 Burpee Box Jump Over 24″
300/250m Row
10 Burpee Box Jump Over
RX
12 Burpee Box Jump Over 24/20″ M50+ Step 20/16″
300/225m Row
8 Burpee Box Jump Over
Scale: Reg Burpee, step over, Row distance.
Cool Down
1. 800m Walk with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Wall splits + nose breathing: 5 min hold