Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
Row :20 Mod :20 Hard :20 Easy
Bike :20 Mod :20 hard :20 Easy
Whoop Air Whoop (8 Rounds for reps)
4 Rounds:
2 Min Calorie Row
-2 min rest
2 Min Calorie Bike
2 min rest
*Score each movement each round
Scale: Either movement to 10m shuttle or Ski
*1 YEAR RE-TEST!*
Cool Down
1. Walk around building with friends (holding hands optional)
2. Hamstring Smash w/ ball or rolloer: 5 min per side
3. Psoas Smash w/ Pso-Rite or KB: 5 min per side
4. Thoracic Opener On MedBall: 5 min hold
