04-14-21

Blade Method Fitness – CrossFit

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Warm-up

On an empty Barbell:

5 BB Hang Clean Pull

5 Hang Muscle Clean

5 hang Power Clean

5 Front Squats

5 Hang Squat Clean

Aces Over Eights (9 Rounds for weight)

3 Rounds: E3MOM

RX+

15/12 Calorie Row

5 Hang Squat Clean

3 Rounds: E3MOM

15/12 Calorie Row

3 Hang Squat Clean

3 Rounds: E3MOM

15/12 Calorie Row

1 hang Squat Clean

RX = 12/9 Calorie Row, Power OR Squat, Squat is preferred.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side

Hang Clean (1 X 5)

Hang Clean (1 X 3 )

Hang Clean (1 X 1 )

Hang Power Clean (1 X 1 )