Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
2 min bike: :60 mod :20 hard :40 easy
6-8 low box jump
8-10 Grasshoppers
8-10 Bicycle Kick
Hey Jude (4 Rounds for reps)
5 Rounds:
1 Min ME Calorie Bike
1 Min ME Grasshoppers
1 Min ME Bicycle Kick
1 Min ME Box Jumps RX= 30/24 RX 24/20 50+ Step
60+ 20/16
RX standard for Grasshoppers = shin touches opposite forearm. 1 is 1
RX standard for BK is elbow touches opposite knee. 1 is 1
*Score total reps of each movement.
Scale: GH/BK ROM, Box height/step ups.
Cool Down
1. 800m walk with friends
2. Calf smash w/ KB: 5 min ea side
3. Psoas Smash w/ KB: 5 min ea side
