Blade Method Fitness – CrossFit
Warm-up
2-3 Rounds:
1 min row- moderate-hard
1 min bike-moderate-hard
200m Run easy-mod-hard
10 BOBJ OR Step Ups
The North Pole (Time)
RX+
1,000m Row
800m Run
1 Mile Bike
800m Run
50 Box Over Box Jump 30/24″
800m Run
RX
1,000/850m Row
800m Run M50+ 600m Run M60+ 400m Run
1/.9 Mile Bike
800m Run ” ”
50 Box Over Box Jump 24/20″ M50+ Step M60+ 20/16″
800m Run ” ”
Scale: Box Height/Step Ups & Over, Run for 750/700m Ski
Cool Down
1. 800m walk
2. Calf Smash w/ KB: 5 min ea side
3. Wall Splits: 5 min hold + nose breathing
