Blade Method Fitness – CrossFit
AC: 200h-100r-100w (8 Rounds for time)
8 Sets: E3MOM
200m Run-Fast
100m Run-Recover
100m Walk
*200m at fast pace for repeatable rounds. Intent is to have ~:30-:45 standing rest after recovery walk.
Metcon (6 Rounds for weight)
4 Giant Sets:
12-15 DB Floor Press
12 SA Single DB Bent Over Row (hand on box)
16 Single DB Box Step Ups- Alternating
16 Single DB Split Leg RDL 8/8
-Rest as needed
Then
4 Super Sets:
12 DB Plank Row
12 DB Hammer Curl to Press
:60 Rest
