Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
Coach Led BB Warm UP:
5 Clean Pull
5 Muscle Clean
5 Power Clean
5 Front Squats
Missle Lock (6 Rounds for weight)
6 Rounds: Every 4 Minutes
RX+
75 Double Unders
6-5-4-3-2-1
Squat Clean For Load
RX
150 Single Unders
6-5-4-3-2-1
Squat Clean For Load
Scale: Squat Clean for Power Clean.
Metcon (6 Rounds for reps)
Missile Lock: Virtual Fit
6 Rounds: E4MOM
In at 2 minute window complete:
RX+
75 Double Unders OR 75 Object Hops
AMRAP DB/KB Squat Cleans in remaining time
RX+ 50/35
RX 35/25/20
Scale: DU/OH to 150 Single Unders
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Calf Smash w/ KB: 3 min per side
4. Wall Splits: 5 Min Hold
