Blade Method Fitness – CrossFit
Warm-up
RD1:
:60-:90 Bike Moderate
10 BB Push Jerk
:20 Bike Hard :40 Recover
-Warm Up to starting Push Jerk Load
:15 Bike Sprint :30 Recover
Red Badge of Courage (8 Rounds for weight)
8 Rounds: E3MOM
RX+
Two Minutes to complete:
12/9 Calorie Bike
5 Push Jerks For Load
RX
Two minutes to complete
10/7 Calorie Bike
5 Push Jerks For Load
Scale: Bike Cals ~:30, Push Press for PJ
*Bike and PJ must be completed in a 2 minute window each round.. 1 minute to rest.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3min per side
3. 3 POS Shoulder Floss: 3min ea side
4. Wall Splits: 5 min hold + nose breathing
