Blade Method Fitness – CrossFit
Warm-up
200m Run
10 BB C&J
200m Run
Warm Up to starting C&J load
Aspire to Inspire (6 Rounds for weight)
6 Rounds: E4MOM
RX+
400m Run
5 TNG Clean & Jerks For Load
RX
200m Run OR 450/400m Row
5 TNG Clean & Jerks For Load
*Any style of C&J can be performed. Athletes can build in load across all sets or stay at one across.
Scale: Clean only.
Scale: Run to 200m OR 450/400m Row, C&J loads.
Metcon (6 Rounds for time)
Aspire to Inspire: Virtual Fit
6 Rounds: E4MOM
400m Run
10 DB C&J
RX+ 50/35
RX 35/25/20
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
