11-04-21

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

20-30 Jump Rope

10 Sit Ups

12 Grashoppers

200m Run

Far From Home (Time)

6 Rounds:

40 Double Unders

40 Grasshoppers

40 Sit Ups

400m Run

Scale: 40 DU to 100 SU, GH &SU range of motion, 400m Run to 500/450m Row

Cool Down

1. Wall Splits + Nose breathing: 5 min hold

2. Hamstring Smash w/ ball: 5 min ea side

3. Calf Smash w/KB: 5 min ea side