Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
10 SL V-Ups
2 Rounds:
200m Run
4-8 T2B
Gut Punch (Time)
RX+
1 Mile Run
50 Toes to Bar
800m Run
40 Toes to Bar
400m Run
30 Toes to Bar
200m Run
20 Toes to Bar
RX
1 Mile Run
30 Toes to Bar
800m Run
20 Toes to Bar
400m Run
15 Toes to Bar
200m Run
10 Toes to Bar
Scale: Row for Run: 1500/1250m-1000/800m-500/450m-250/200m. KKR, MB V-Ups OR V-Ups for T2B.
*30 min time cap
Cool Down
1. 400m Walk
2. Hamstring Floss: 3 min ea side
3. Pec Floss: 3 min ea side
4. Foreamarm Smash: 5 min ea side
1-Mile Run (Time)
Max Effort 1-Mile Run
