Blade Method Fitness – CrossFit
Warm-up
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
RX+
400m Run
20 DB DL 50/35
15 DB STOVH 50/35
10m HS Walk
RX
400m Run
20 DB DL 35/20
15 DB STOVH
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
