12-09-21

Blade Method Fitness – CrossFit

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Warm-up

2-3 Rounds:

1 min bike moderate

25 Jump Rope

200m Run

November Rain (4 Rounds for time)

4 Rounds: E8MOM

RX+

1/.9 Mile Bike

100 Double Unders

400m Run

RX

1/.7 Mile Bike

50 DU OR 100 Single Unders

400m Run M60+ 200m Run

Scale: DU to 18/15 Calorie Ski, Run to 450/400m Row

Cool Down

1. 400-800m Walk with friends

2. Wall Quad Stretch: 3 min ea side

3. Psoas Smash w/ KB: 5 min ea side

4. Calf Smash w/KB: 5 min ea side