Blade Method Fitness – CrossFit
AC: 5 Sets E6MOM 400m Hard 15 Cal Bike (5 Rounds for time)
5 Sets E6MOM:
400m Run- Hard
15/12 Calorie Bike
:60 walk/rest
*Runs should be a consistent, hard pace. Bike should be an all out effort each round trying to maintain consistent pace across all sets. :60 walk after ea bike
Metcon (2 Rounds for reps)
4 GIANT SETS: Bodybuilding
10 ea side SA DB Floor Press-Choose
6 ea side SA DB OVH Step Back Lunge-Choose
10 ea side SA DB Row- no hand support-Choose
6 ea side SL Romanian Deadlift-Choose
Then
4 Sets:
Max Reverse Grip Chin Ups
Max UB Hand Release Push Ups (set ends when pause on the floor is longer than 1 sec)
Score total PU & HRPU
