Blade Method Fitness – CrossFit
Push Jerk (5 Sets X 3 Reps: E2MOM- Building)
Warm Up to starting load ~60%. Build across each set ~5-10% each set.
The Northern Lights (Time)
RX+
21 KBS +70/53 RX 53/35 55+ 44/26
100m Run
21 +Strict HSPU RX HSPU
100m Run
21 Toes to Bar M55+ KKR
100m Run
15 KBS
100m Run
15 Strict HSPU
100m Run
15 Toes to Bar
100m Run
9 KBS
100m Run
9 Strict HSPU
100m Run
9 Toes to Bar
100m Run
Scale: KB Load, HSPU to 1 abmat HSPU, Push Ups OR Box Push Ups, T2B to KKR V-Ups OR Suit Cases Run to 10/7 Calorie Bike.
*14 min time cap. 100m Run = 1 rep
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
