Blade Method Fitness – CrossFit
Warm-up
:60 Bike @ moderate pace
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
5 BB Split Jerk
:30 Bike Hard :30 easy
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