01-10-22

Blade Method Fitness – CrossFit

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Thruster (5 Sets X 3 Reps: E2MOM)

Build to a heavy set of 3 or work at 1 load across all sets.

Puke N Rally (Time)

RX+

100-80-60-40-20

Double Under

10-8-6-4-2

Thruster 155/105

RX

75-60-45-30-15 M50+ 50-40-30-20-10

Double Under

10-8-6-4-2

Thruster 125/85 M45+ 105/70 M60+ 75/45

Scale: DU to RX+ # SU OR 20/15-16/12-12/9-9/6-6/4 Calorie Bike

Cool Down

1. 10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigoen Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side