Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
Row :20 mod :20 hard :20 easy
10 lat scap swings + 2-3 stict pull ups
5 BB Push Press + 5 BB Push Jerk
2 Rounds:
:30 Row Hard
:30 Row easy
4-6 Pull Up Variation
6-8 STOVH Warm Up
Christopher Moltisanti (3 Rounds for reps)
6 Rounds:
1 Min ME Calorie Row
1 Min ME Pull Up Variation
1 Min ME Shoulder to Overhead
-2 Min Rest
RX+ 155/105-CTBPU
RX 125/85- Pull Ups
M45+ 115/75- Pull Ups
M55+ 95/65- Pull Ups
M60+ 75/45- SRPU
*Score total reps for ea movement
Scale: SRPU to Ring Row, STOVH Load.
Metcon (3 Rounds for reps)
Christopher Moltisanti: Virtual Fit
6 Rounds:
1 Min ME Shuttle Sprint
1 Min ME Bent Over Row OR Superman
1 Min ME DB/KB STOVH RX+ 50/35 RX 35/25/20
-2 min rest
*Score total reps for each movement
Scale: DB/KB Load OR Push Ups for STOVH
Cool Down
1. 5 min bike
2. Lat Floss: 3 min ea side
3. Shoulder Floss: 3 min ea side
4. Wall Splits + Nose Breathing: 5 min hold
