01-04-22

Blade Method Fitness – CrossFit

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Push Press (6 Sets X 3 Reps: E2MOM-Building)

Warm UP:

BB X 10

40-50% X 6

50-60% X 5

60-70% X 4

First Working Set ~ 70-75%

Fall of Giants (Time)

3 Rounds:

RX+

25 Bar Facing Burpee

20 Chest to Bar Pull Ups

15 Push Press 135/95

RX

25 (Step) Bar Facing Burpees M50+ 20

20/15 Pull Ups

15 Push Press 115/75 M50+ 95/65 M60+ 75/45

Scale: Burpee #, PU to SRPU OR low band pull up/Ring Row, PP load.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Pec Smash: 5 min ea side

4. Forearm Smash: 5 min ea side