CrossFit Blade – CrossFit
Warm-up
1 Round:
1 min bike: 20 mod-:20 hard-:20 easy
3 BB Snatch Pull
3 BB Snatch High Pull
3 BB Muscle Snatch
3 BB Power Snatch
3 BB Squat Snatch
2 Rounds:
:20 Bike hard :20 mod :20 easy
3 Warm Up Load TNG Snatch
Bike + 3 TNG Snatch (8 Rounds for weight)
8 Rounds: E4MOM
RX+
18/15 Calorie Bike
3 TNG Squat Snatch
RX
15/12 Calorie Bike
3 TNG Snatch-Power or squat
M55+
14/10 Calorie Bike
3 TNG Snatch-Power or Squat
*Building in load each round
Scale: Cal Bike to ~1-1:15
*1 Year Re-Test*
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
