Blade Method Fitness – CrossFit
Overhead Squat (5 Sets X 2 Reps: E2:30)
Working off of last weeks numbers, perform 5 sets x 2 reps each set building to a heavy 2. ~90-95% 1RM
Johnny Ringo III (Time)
20 Back Squats
200m Run OR 250/200m Row
15 Front Squats
200m Run OR 250/200m Row
10 Overhead Squats
200m Run OR 250/200m Row
5 Thrusters
200m Run OR 250/200m Row
RX+ 155/105
RX 125/85
M50+ 115/75
M55+95/65
M60+75/45
Scale: Barbell Load.
**15 minute 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
