Blade Method Fitness – CrossFit
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