Blade Method Fitness – CrossFit
Warm-up
RD1:
:90 BIke-:30 modrate :30 Hard :30 easy
10 warm up Russian swing
5 warm up pushing movement
RD2:
8-10 Working Load Russian swing
5-8 working push movement
200m Run
RD3:
6-8 Working Load Russian swing
5-8 Working Push movement
100m sprint
Wizard’s First Rule (10 Rounds for time)
10 Rounds: Every 3 Minutes
RX+
12 Russian Swings 70/53
12 HSPU
200m Run
RX
12 Russian Swings 53/35
10/8 HSPU OR 15/10 Push Ups
200m Run
M50+
12 Russian Swings 44/26
8/7 HSPU OR 12/8 Push Ups
200m Run
M60+
12 Russian Swing 44/26
10/7 Push Ups
200m Run
Scale: 200m run to 200m Row OR 100m Run, Push Ups to Box, KB load.
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min per arm
3. Hamstring Floss: 3 min per leg
4. Hip Floss: 3 min per leg
