Blade Method Fitness – CrossFit
Warm-up
2 Min Bike: :60 mod :20 Hard :40 Easy
:60 KB Squat Hold
10 SA DB Strict Press ea side-Light
2 Sets:
:20 Bike Hard :40 Recover
10 BB Thruster Set 2: 8-10 Warm Up Thruster
5 Burpees
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
