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By May 12, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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: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


Two Minutes to complete:

12/9 Calorie Bike

5 Push Jerks For Load


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

Push Jerk (1 X 5)