Blade Method Fitness – CrossFit
Thruster (6 Sets X 3 Reps: E2MOM)
In six sets, build to a heavy set of 3 thrusters. Start at ~70% of previous heaviest set of 3 or 60% of heaviest 1.
Union Jack (Time)
RX+
40/32 Calorie Bike
30 Bar Over Burpee
20 Thrusters 135/95
20 Bar Over Burpee
10 Thrusters
RX
40/28 Calorie Bike
25 Bar Over Burpee (50+ Step)
20 Thrusters 115/75, 45-55 95/65, 55+ 65/45
15 Bar Over Burpee
10 Thrusters
*15 min time cap
Scale: Calorie Bike ~3 min, Bar Over Burpee step OR Reg Burpee OR Up down, Thruster load ~65-70% of 3 Rep.
Cool Down
1. 5-10 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
