Blade Method Fitness – CrossFit
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