Blade Method Fitness – CrossFit
Warm-up
:60 Bike- Moderate
10 BB Power Clean
:20 Bike Hard :40 Easy
Warm Up to Power Clean load
:10 Bike Spring
:20 Recover
2-3 Working Weigth PC
Tony Soprano (12 Rounds for reps)
6 Rounds:
1 Min ME Calorie Bike
1 Min Rest
1 Min ME Power Clean
1 Min Rest
RX+ 185/135
RX 145/95
M45+ 135/85
M50+ 115/75
M55+ 95/65
M60+ 85/45
Scale: DB Power Clean
*Score total bike cals and PC each round
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Wall Quad stretch: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
