Blade Method Fitness – CrossFit
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