Blade Method Fitness – CrossFit
Metcon (Weight)
4 Sets: E3MOM-Structural Bodybuilding
UB Set Reverse Grip Chin Ups
8 KB Romanian Deadlift- Choose wt
100′ KB Farmer Carry- Same wt as RDL
UB Set KB Push UPs
*Post CU & PU Reps to comments
Scale: Chin ups to jumping chin ups or banded chin ups, KB push Ups to Partial KB Push Ups
Field of Dreams (Time)
RX+
150 Double Unders
30 KBS 70/53
15 Bar Muscle Ups
100 Double Unders
20 KBS
10 Bar Muscle Ups
50 Double Unders
10 KBS
5 Bar Muscle Ups
RX
150 Double Unders OR 250 SU
30 KBS 53/35 M55+ 44/26
20 CTBPU M50+ Pull Ups
100 Double Unders OR 200 SU
20 KBS
15 CTBPU
50 Double Unders OR 100 SU
10 KBS
10 CTBPU
Scale: JR to 18/15-15/12-12/9 Calorie Bike, KB load, Pull Ups to Seated Ring Pull Ups OR RIng ROw
*12 min time cap
**Every rep not complete = 1 sec
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Calf Smash w/ KB: 5 min ea side
