10-06-21

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike- Moderate

10 BB Hang Power Clean

2 Rounds:

Bike- :15 Mod :15 Hard :15 Easy

3-5 Warm Up Hang Power Clean

The Punisher (10 Rounds for weight)

10 Rounds: Every 3 minutes

RX+

12/9 Calorie Bike

3 Hang Power Clean For Load

RX

10/8 Calorie Bike

3 Hang Power Clean For Load

Scale: Bike Cals ~:30-:40 Sec.

Hang Power Clean (1 x 3)

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Forearm Smash w/ ball: 5 min ea side