12-28-20

Blade Method Fitness – CrossFit

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Warm-up

:60 Row- Moderate

10 Air Squat

10 SA KB Press-Light

6 Bupree

2 Rounds:

:30 Row Hard :15 Recover

6-8 Wall Ball

4-6 Burpee

Soul Power (10 Rounds for time)

10 Rounds: E3MOM

RX+

12/10 Calorie Row

12 Wall Ball 20/14

12 Burpees

RX

10/8 Calorie Row

12 Wall Ball 14/10 M60+ 10/6

10 Burpees M50+ Step Burpee

Scale: WB load, Burpee # & OR Up Downs.

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigoen Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side