12-10-20

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

1 min bike- :20 mod :20 hard :20 easy

8-10 sit ups

8-10 grasshoppers

15-20 Jump Rope

Penny Lane (4 Rounds for reps)

5 Rounds:

RX+

1 Min ME Calorie Bike

1 Min ME Sit Ups

1 Min ME Grasshoppers

1 Min ME Double Unders

-1 Minute Rest

RX

1 Min ME Calorie Bike

1 Min ME Sit Ups

1 Min ME Grasshoppers

1 Min ME Single Unders

-1 Minute Rest

Scale: GH ROM, SU ROM.

*Every 5 DU or SU = 1 Rep

**Score Total Reps for each movement.

Cool Down

1. Walk around building with friends

2. Hip Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

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