Blade Method Fitness – CrossFit
Metcon (5 Rounds for reps)
EMOM 10:
Even: 100m Sprint
Odd: UB Set Strict Pull Ups
*Sprint ~ 80%, Scale Pull Ups to 5-7 Jumping Negatives.
**Score PU ea 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. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Lat Floss: 3 min ea side
4. Forearm Smash w/ball: 5 min ea side