Blade Method Fitness – CrossFit
Warm-up
2-3 min bike
:60 moderate :30 easy :30 hard :30 recover
10 BB Deadlift
10 BB Power Clean
5 BB Push Press
5 BB Push Jerk
Warm up 3 sets to working weight
15-20 Jump Rope Between sets
A Few Good Men (6 Rounds for time)
6 Rounds: E4MOM
25 Double Unders
9 Deadlift
25 Double Unders
7 Power Clean
25 Double Unders
5 STOVH
RX+ = 165/115
RX = 135/95
M45+ = 125/85
M50+ = 115/75
M55+ = 95/65
M60+ = 85/45
Scale: DU to 25 Bar Hops OR 40 Single Unders, Barbell Load for all 3 movements.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3min ea side
3. 3 POS Shoulder Floss: 3min ea side
4. Calf Smash w/KB: 5min ea side
