04-06-21

Blade Method Fitness – CrossFit

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Warm-up

200m Run

30 Jump Rope

10 BB Deadlift

10 SA DB Press-Light

2 Rounds:

30-40 Jump Rope

8-10 Push Up Variation

3-5 Deadlift

200m Run

Ike Clanton (Time)

5 Rounds:

RX+

75 Double Unders

15 Deadlift 185/135

12 DHSPU 4/2″

400m Run

RX

50 Double Unders

15 Deadlift 155/105 M60+135/75

12 HSPU M50+ Push Ups

400m Run OR 500/450m Row

Scale: DU to 100 SU, Deadlift load ~50%, Push Ups to Box.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Calf Smash w/KB: 5 min ea side