Blade Method Fitness – CrossFit
Warm-up
Perform All Reps UB:
3 BB Clean Pull
3 BB Muscle Clean
3 BB Power Clean
3 BB Front Squat
3 BB Squat Clean
:60 Bike :20 Mod :20 Hard :20 Easy
Warm Up to starting clean load
Exhilaration Day (10 Rounds for weight)
10 Rounds: E3MOM
RX+
15/12 Calorie Bike
1 Clean For Load
RX
12/9 Calorie Bike
1 Clean For Load
*Clean can be power or squat, the goal is to lift as heavy as possible throughout the entire workout. Some will work to a new PR!
Scale: Bike Calories
Cool Down
1. Wall Splits + 3-5 min nose breathing only
2. Pigeon Stretch: 3 min ea side
3. Quad Smash: 5 min eas side
4. Hamstring Smash: 5 min ea side
