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By December 14, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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200m Run

10ea side SA DB strict press- light

10 DB RDL-light

200m Run

6-8 Warm Up DB Push Press

6-8 Warm Up DB DL

2 Wall Walks

200m Run

4-6 Working DB PP

4-6 Working DB DL

1 Wall Walk OR 10m HSW

Wesley Snipes (5 Rounds for time)

5 Rounds: E6MOM


400m Run

20 DB DL 50/35

15 DB STOVH 50/35

10m HS Walk


400m Run

20 DB DL 35/20


10m HS Walk OR 3/2 Wall Walks

Scale: Run to 450/400m Row OR 200m Run, DB load for both movements, Wall Walk to 10m Bear Crawl.

*Wall Walks are from chest to floor to chest to wall.

Cool Down

1. 800m Walk with friends

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3min ea side

4. Wall Splits + nose breathing: 5 min hold