Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Warm-up
1 min row-moderate
6 burpee
10 Air Squat
1 min row-harder
6 Burpee Over Rower
6 WU Thruster
4 Working Thruster
Remember the Titans (8 Rounds for time)
8 Rounds: E4MOM
RX+
15/12 Calorie Row
12 Burpee Over Rower
9 DB Thrusters 50/35
RX
15/10 Calorie Row
10 Burpee Over Rower M50+ Step 60+ Reg Burpee
9 DB Thrusters 35/25/20 60+ 25/15
Scale: Row Cals, Burpee to Up-Down, Thruster Load
Metcon (8 Rounds for time)
Remember the Titans: Virtual Fit
8 Rounds: E4MOM
RX+
200m Run
12 Burpee RX 10 Burpee
9 DB Thrusters
RX+ 50/35 RX 35/25/20
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigoen Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3a side
