Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
Row :20 mod :20 hard :20 easy
6-8 10m Shuttle Sprints
Glass Half Full (16 Rounds for reps)
8 Rounds:
1 Min ME Calorie Row
-1 Minute Rest
1 Min ME 10m Shuttle Sprints
-1 Min Rest
Scale: 10m Shuttle Sprint to Cal Ski OR Bike
Cool Down
1. Walk around the building with friends. Bask in the sun, feel the heat and all its glory.
2. Calf Smash w/ KB: 5 min ea side
3. Hamstring Floss: 3 min ea side
4. Seated Forward Fold w/ splits: 5 min hold
