Blade Method Fitness – CrossFit
AC: 200h-100r-100w (8 Rounds for time)
8 Sets: E3MOM
200m Run-Fast
100m Run-Recover
100m Walk
*200m at fast pace for repeatable rounds. Intent is to have ~:30-:45 standing rest after recovery walk.
Metcon (4 Rounds for weight)
EMOM 20:
1. 10 Single Arm DB Strict Press- Moderate
2. 10 Single Leg DB Step Up- Moderate
3. 10 Single Arm DB Bent Over Row- Heavy
4. 10 Single Leg DB Romanian Deadlift- Heavy
-2 Dbs held at the side for DB step ups,
-1 hand on box, feet parallel, back flat on SA row
-Only go heavy on RDL’s if you can maintain perfect balance throughout, otherwise scale the load down.
