10-09-21

Blade Method Fitness – CrossFit

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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