01-13-20

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike @ moderate pace

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

5 BB Split Jerk

Warm Up to starting load

Zaneo! (10 Rounds for weight)

10 Rounds: E3MOM

RX+

15/12 Calorie Bike

3 TNG Shoulder to Overhead

RX

12/9 Calorie Bike M55+ 12/8

3 TNG Shoulder to Overhead

*STOVH can be Push Press, Push Jerk OR Split Jerk or a combination on the 3. Score = total load for each round across all 10 sets.
HAPPY BIRTHDAY COACH ZANE!!

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Tricep Smash w/ball: 3 min ea side

4. Pigeon Stretch: 3 min ea side

Push Jerk (1 X 3)

Split Jerk (1 X 3)

Push Press (1 X 3)