02-21-22

Blade Method Fitness – CrossFit

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Back Squat (4 Sets X 5 Reps: E3MOM @ 70-75%)

Same Load across all sets: 70-75%

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. 800m Walk with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS shoulder Floss: 3 min ea side