CrossFit Blade – CrossFit
Warm-up
3 BB Clean Pull
3 BB Muscle Clean
3 BB Power Clean
3 BB Front Squat
3 BB Squat Clean
1 Min Bike :20 mod :20 hard :20 easy
Warm Up to starting clean load ~60%
Bike + 3 TNG Clean (8 Rounds for weight)
8 Rounds: E4MOM
RX+
18/15 Calorie Bike
3 TNG Squat Clean
RX
15/12 Calorie Bike
3 TNG Power or Squat Clean
*Building in load each round or find a training load to stay at across all rounds.
Scale: Cal Bike to 1 ~1-1:15 min
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Wall Splits: 5 min hold
