01-24-22

Blade Method Fitness – CrossFit

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10 Sets E:90 8 BFB + 1 Squat Clean Thruster (10 Rounds for weight)

10 Sets E:90:

Perform 8 Bar Facing Burpee

Then 1 Squat Clean Thruster For Load

RX= 6 Burpee M50+ = Step Burpee

-Build in load however you choose.

Hold the Door (Time)

3 Rounds:

RX+

10 Thruster 115/75

15 Bar Facing Burpee

RX

10 Thruster 95/65 M50+ 75/55 M60+ 65/45

12 Bar Facing Burpee M50+ 10 BFB

*Step Ok on burpee- 2 foot takeoff

Scale: Thruster Load, Reg 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

Squat Clean Thruster (1 X 1)