Blade Method Fitness – CrossFit
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