Blade Method Fitness – CrossFit
Back Squat (5 Sets X 3 Reps: :03 Pause @ 65-70%)
5 Sets X 3 Paused Reps E2MOM @ Choose Load
:03 Pause in the bottom of each rep. Focus on slow and controlled movement. The goal is to move perfectly with a longer time under tension. If form is breaking, the load is too heavy.
Spa Date (Time)
3 Rounds:
20 SA DB Thruster 10/10
10 SA Devils Press 5/5
400m Run
RX+ = 50/35
RX = 35/25/20
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigoen Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
