Blade Method Fitness – CrossFit
Metcon (Weight)
EMOM 12:
1. 5-8 Strict Pull Up Variation
2. 8 KB Romanian Deadlift
3. 16-20 Single Leg V-Ups
Strict Pull Up Variations:
Weighted Strict Pull Up
Strict Pull Up
Low Band Strict Pull Up
Howdy Doody (Time)
RX+
3 Rounds:
20 Hang DB Snatch 50/35
200m Run
20 Toes to Bar
200m Run
RX
20 Hang DB Snatch 35/25 M60+30/20
200m Run
15 Toes to Bar OR 20 Weighted V-Ups 14/10
200m Run
Scale: DB Load, T2B to V-Ups OR KKR, Run to 250/200m Row
Cool Down
1. 800m Walk with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
