Announcements
New Retail – Pre-Order Closes Monday 1/17 https://theblademethod.typeform.com/to/qyegugZW
Blade Method Fitness – CrossFit
Warm-up
2 min bike- moderate
10 BB Power Clean
5 BB Push Press + 5 BB Push Jerk
:20 Bike Hard :40 Easy
Warm UP to starting C&J Load
Motorcycle Maintenance (8 Rounds for weight)
8 Rounds: E3MOM
RX+
Two Minutes to complete:
12/9 Calorie Bike
3 TNG Power Clean & Jerk For Load.
RX
Two minutes to complete
10/7 Calorie Bike
3 TNG PC & Jerk For Load
Scale: Bike Cals ~:30, C&J for PC.
*Bike and C&J must be completed in a 2 minute window each round.. 1 minute to rest.
Power Clean & Jerk (1 X 3 )
Power Clean + Split Jerk
Cool Down
1. 400-800m Walk with friends
2. Hamstring Floss: 3min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
