11-05-20

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

1 Min Row: Moderate

8-10 Box Over Box Jumps

200m Run

Welcome to the Jungle (5 Rounds for time)

5 Round: E7MOM

RX+

500/450m Row

20 Box Over Box Jump 24/20″

400m Run

RX

450/400m Row

15 Box Over Box Jump 24/20″ 50+ Step Ups- M55+ 20/16″

400m Run M55+ 200m Run

Scale: Row/Run Distance, Ski 450/400m For Run, Bike .6/.5 mile for Run

Cool Down

1. Wall Splits + Nose Breathing: 5 min hold

2. Hamstring Floss: 3 min ea side

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