06-16-21

Blade Method Fitness – CrossFit

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Warm-up

1 min bike :20 mod :20 hard :20 easy

:20 bike hard :40 Recover

Brave New World (10 Rounds for weight)

EMOM 30:

RX+

1. 15/12 Calorie Bike

2. 3 TNG Snatch For Load

3. Rest

RX

1. 12/8 Calorie Bike

2. 3 TNG Snatch For Load

3. Rest

*Snatches can be Power, Split or Squat.

Scale: Bike Cals, Snatches to Cleans.

Cool Down

1. Hamstring Floss: 3 min ea side

2. Shoulder Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing

Power Snatch (1 X 3)

Split Snatch (1 X 3)

Snatch (1 X 3 )