Blade Method Fitness – CrossFit
AC: 4 Sets 400m-:30-400m- 4 X 200 (12 Rounds for time)
4 Sets:
400m Run @ moderate pace
:30 Rest
400m Run @ moderate pace
-2 Min Rest Btwn Sets
Then
4 X 200m Run @ Hard Pace
:30 Rest
Metcon (4 Rounds for weight)
4 GIANT SETS: Structural Bodybuilding
8-12 Ring Dips OR Banded Ring Dips
8-12 Barbell Bent Over Row- Choose
8-12 Plate Curl to Press
16 DB Box Step Ups 24/20-Choose