Blade Method Fitness – CrossFit
Metcon (4 Rounds for reps)
Quarantine PUMP:
4 Sets: (12 minutes)
:30 SA Bent Over Row- Right
:30 SA Bent Over Row-Left
:30 Rest
:30 SA Floor Press-Right
:30 SA Floor Press-Left
:30 Rest
RX+ 50/35
RX 35/25/20
*Score Total reps for ea round
Metcon (4 Rounds for reps)
Quarantine PUMP:
4 Sets: (12 minutes)
:30 SA Bent Over Row- Right
:30 SA Bent Over Row-Left
:30 Rest
:30 SA Floor Press-Right
:30 SA Floor Press-Left
:30 Rest
RX+ 50/35
RX 35/25/20
*Score Total reps for ea round
Christmas Quarantine 4 (Time)
100 SA Devil’s Press
E2MOM inc 0:00
10 DB/KB Plank Pull Throughs (5ea side alternating)
RX+ 50/35
RX 35/25/20
Scale: SA Devil’s Press to Reg Burpee, DB/KB Pull throughs to 20 Plank Shoulder taps
Cool Down
1. Lying T-Stretch: 5 min ea side
2. Seal Stretch: 1 min hold + Down Dog 1 min hold X 2 Sets
3. Wall Splits: 5 min hold + nose breathing
