Blade Method Fitness – CrossFit
AC: 200H=200E-400H-100R (5 Rounds for time)
5 Sets:
200m at hard pace (9RPE)
200m at easy/recovery pace
400m at hard pace (9RPE)
-Rest 3 minutes btwn sets (100m recovery walk incl)
Metcon (3 Rounds for weight)
CAPACITY BODYBUILDING:
4 Sets:
10 Close Grip Floor Press- Choose wt
immediately into max HR Push Ups
:90 Rest
4 Sets:
8 DB FR Step Back Lunges- Choose wt
immediately into max Jumping Lunges
:90 Rest
4 Sets:
8 Curl to DB Strict Press
immediately into max DB Push Press
:90 Rest
Max sets end when you take just the slightest pause from set. Score wt for each movement. Post reps to notes.