Blade Method Fitness – CrossFit
Warm-up
2 Minute Bike:
:60 Moderate
:30 Easy
:30 Hard
:30 Recover
20 In-0ut Plate Jumps
10 BB Power Clean
-In 4 Sets X 5 TNG Reps Warm Up to Working Power Clean Load
-Between ea set do 15-20 DU OR 10 Bar Hop
The Chosen (10 Rounds for reps)
10 Rounds:
1 Minute to complete:
40 Double Unders
AMRAP Power Clean in remaining time
-1 Minute Rest
RX+ 185/135
RX 155/105
M45+ 135/85
M50+ 115/75
M60+ 95/55
RX= 40 DU OR 30 Bar Hops
Scale: Bar Hop to 60 SU, PC load.
*Score = Total PC each round
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Calf Smash w/KB: 5 min ea side
