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
Bike :20 mod :20 Hard :20 easy
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
SADPTD:
6 Calorie Bike
3 Power Clean For Load
Scale: Bike Cals ~:30-:40 Sec.
Metcon (10 Rounds for reps)
The Punisher: Virtual Fit
10 Rounds: E3MOM
:90 to Complete
100m Sprint
AMRAP DB Squat Cleans in remaining time
RX+ 50/35
RX 35/25/20
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
