Blade Method Fitness – CrossFit
Warm-up
2 min row
:60 moderate
:30 hard
:30 recover
10 BB Power Clean
10 BB FR Step Back Lunge
:30 Row Hard
:30 Recover
Warm UP PC & Lunges to working load
JEN & LOBO! (Time)
Goodbye Jen & Happy Birthday Coach LOBO!
50/40/45 Calorie Row
50 Power Clean
40/32/36 Calorie Row
40 Power Clean
30/24/27 Calorie Row
30 Power Clean
30/24/27 Calorie Row
30 FR Step Back Lunges
40/32/36 Calorie Row
40 FR Step Back Lunges
50/40/45 Calorie Row
50 FR Step Back Lunges
RX+ = 185/135 PC-135/95 Lunge
RX = 155/105 PC-115/75 Lunge
M45+ 135/85 PC- 95/65 Lunge
M50+ = 125/65 PC-75/55 Lunge
M60+ = 95/55 PC-65/45 Lunge
Scale: PC/Lunge Load, BW Lunge
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. Pigeon Stretch: 3min ea side
4. Wall Quad Stretch: 3min ea side
