03-24-21

Blade Method Fitness – CrossFit

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Warm-up

1 Min Row- Moderate

10 BB Hang Power Clean

:30 Row- Hard :30 Easy

Proceed to warm up to starting HPC load

Dr. Evil (10 Rounds for weight)

10 Rounds: E3MOM

RX+

18/15 Calorie Row

3 Hang Power Clean for Total Load

RX

15/12 Calorie Row

3 Hang Power Clean for Total Load

*E3MOM Row designated calories, then proceed to Barbell and perform 3 HPC for total load across all 10 Rounds.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Forearm Smash w/ Ball: 5 min ea side

Hang Power Clean (1 X 3)