01-17-22

Announcements

New Retail – Pre-Order Closes Monday 1/17 https://theblademethod.typeform.com/to/qyegugZW

Blade Method Fitness – CrossFit

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Warm-up

200m Run

8-10 BB Thruster

8-10 Burpee

200m Run

3-5 Working Load Thruster

3-5 BFB

DR. KING (6 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

200m Run

15 Thrusters 95/65

15 Bar Facing Burpee

RX

200m Run

15 Thrusters 75/55

15 Bar Facing Burpee

M55+

200m Run

15 Thrusters 65/45

10 Bar Facing Burpee

Scale: Run to 250/200m Row, Thruster load, Burpee to reg burpee and/or Burpee #

Cool Down

1. 10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side