Blade Method Fitness – CrossFit
Warm-up
8 BW Step Back Lunges
8 BW Step Ups
:15 HS Hold Practice OR 2 wall walks
2 Rounds:
6 JL
6 Step Ups
10′ HS Walk OR Bear Crawl
Christmas Quarantine 5 (Time)
36-30-24-12-6
Jumping Lunge
DB Box Step Ups 24/20″ M50+20/16″
HSW OR Bear Crawl Btwn ea round
RX+ = 50/35 & 40′ HSW
RX = 35/25/20 & 20′ HSW OR 40′ Bear Crawl
*Box Step Ups can be on anything: chair, cooler (ice chest), retaining wall, bench stack O’ books whatev..
Scale: JL to Step Back Lunges, Box Height, NO weight step ups.
Cool Down
1. 5 min walk around the block- nose breating only
2. Pigeon Stretch: 3 min ea side
3. Lying Thread the needle: 3 min ea side
4. SIngle Leg Quad Stretch: 3 min ea side
