Blade Method Fitness – CrossFit
Warm-up
1 min bike :20 mod :20 hard :20 easy
Warm Up TNG Snatch to starting load
: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