Blade Method Fitness – CrossFit
Warm-up
5 Hang Snatch Pulls
5 Hang High Pulls
5 Hang Muscle Snatch
5 BTN Push Press
5 Hang Power Snatch
:60 Bike- Moderate
Warm UP HPS to starting load
:20 Bike Hard :40 Recover
Ponce de Leon (6 Rounds for weight)
6 Rounds: Every 4 Minutes(For Total Load)
RX+
.5/.4 Mile Bike
3 Hang Power Snatch
RX
.4/.3 Mile Bike
3 Hang Power Snatch
Scale: Bike Distance ~:90 sec.
Hang Power Snatch (1 x 3)
Cool Down
1. 800m walk with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
