02-22-22

Blade Method Fitness – CrossFit

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Metcon (5 Rounds for reps)

EMOM 10:

Even: 100m Sprint

Odd: UB Set Strict Pull Ups

*Sprint @ ~ 80% Effort.

Scale: Pull Ups to 5-7 Low Band OR Jumping Pull Ups with slow Negative.

**Score PU each round

Bon Jovi (AMRAP – Rounds and Reps)

AMRAP 12:

RX+

12 CTBPU

12 KBS 70/53

E2MOM: Inc 0:00- 100m Sprint

RX

12 Pull Ups M55+ 6 Pull Ups (2for1)

12 KBS 53/35 M55+ 44/26

E2MOM: Inc 0:00-100m Sprint OR 8/6 Calorie Bike

Scale: PU to SRPU OR Ring Row, KB load.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss; 3 min ea side

4. 3 POS shoulder floss: 3min ea side