Blade Method Fitness – CrossFit
AC: 3 X 800-3 X 600-3 X 400-3 X 200 (4 Rounds for time)
3 X 800m Run-moderate pace
2 Min Rest
3 X 600m Run-Moderate/fast pace
:90 Rest
3 X 400m Run- Fast Pace
:60 Rest
3 X 200m Run Faster Pace
:30 Rest
Record Average time for each distance/pace
Metcon (4 Rounds for weight)
STRUCTURAL BODYBUILDING:
4 Sets:
10 SA Floor Press
10 SL FR Unilateral KB Step Ups
Then:
4 Sets:
10 SA DB Strict Press
10 SA DB Bent Over Row
Then:
4 Sets:
:30 Hollow Body Hold
:60 Plank
:30 Rest
