Blade Method Fitness – CrossFit
Overhead Squat (5 Sets X 3 Reps: E2:30-Building)
Working off of last weeks numbers, perform 5 sets x 3 reps each set building to a moderately heavy 3. ~85-90% 1RM
Under Pressure (Time)
5 Rounds:
8 Sumo Deadlift High Pull
10 Overhead Squat
12 Bar Over Burpee
RX+ 115/80
RX 95/65
M50+ 75/55 Step Burpee
M60+65/45 OR Front Squat
Scale: Burpee # OR Up down, BB load, FS for OVHS
*15 min time cap
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. 3 POS Shoulder Floss: 3min ea side
4. Wall Splits + nose breathing: 5min hold
