Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap activators
8 Burpees
3-5 strict pull ups
3-5 strict t2b
200m Run
6-8 warm up of each movement
200m Run
Pulp Fiction (5 Rounds for time)
5 Rounds: E6MOM
RX+
12 Burpee Over Box Jump 24″
15 CTBPU 45+ 12 CTBPU
200m Run
15 Toes to Bar
RX
12 Burpee Over Box Jump 24/20″
12/10 Pull Ups M50+ 10/8 Pull Ups
200m Run
12/10 Toes to Bar M50+ 10/8 T2B
Scale: Box Height &/OR Step Overs, Reg Burpee, Pull Ups to 10 Seated RIng Pull UPs OR Ring Row, Run distance, T2B to 12 KKR OR V-Ups.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Glute Smash w/ ball: 3 min per side
4. 3 POS shoulder floss: 3 min per side
