Blade Method Fitness – CrossFit
Warm-up
:60 Row Moderate Pace
10 BB C&J
:20 Row Hard
:40 Recover
Warm Up 3 TNG C & J to starting Load
Skid Row (8 Rounds for weight)
8 Rounds: E3MOM
RX+
15/12 Calorie Row
3 TNG Clean & Jerk For Load
RX
13/10 Calorie Row
3 TNG Clean & Jerk For Load
Scale: Row Cals ~ :45, Power Clean For C&J
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 4 POS Shoulder Floss: 3 min ea side
Power Clean & Jerk (1 x 3)
Power Clean + Split Jerk
