Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Soil & Water (AMRAP – Rounds and Reps)
AMRAP 22: Partner WOD
RX+
30/24/27 Calorie Bike
30′ HS Walk ea.
12 Hang Power Clean 165/115
*HSW must be completed in 5′ increments. If athlete falls they will start behind the line of the last 5′ mark they passed.
RX
30/20/25 Calorie Bike
15′ HS Walk OR 30′ Bear Crawl
12 Hang Power Clean 135/85
*HSW must be completed in 5′ increments. If athlete falls they will start behind the line of the last 5′ mark they passed.
M50+
30/20/25 Cal Bike
15′ HS Walk OR 30′ Bear Crawl
12 Hang Power Clean 115/75
*HSW must be completed in 5′ increments. If athlete falls they will start behind the line of the last 5′ mark they passed.
**Every 5′ HSW = 5 Reps 30′ Bear Crawl for RX = 3 Reps.
Scale: BC to walking lunge, HPC load ~ 60%
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Hamstring Floss: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
