Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Metcon (2 Rounds for weight)
4 Sets: E3MOM
8 SL KB/DB Romanian DL ea side @ Choose wt.
16-20 Plank Up and Over KB/DB
8 SA KB/DB Strict Press ea side @ Choose wt.
10-12 L-Sit Up and Over KB/DB
The Northern Lights (Time)
RX+
21 KBS +70/53 RX 53/35 55+ 44/26
100m Run
21 +Strict HSPU RX HSPU
100m Run
21 Toes to Bar M55+ KKR
100m Run
15 KBS
100m Run
15 Strict HSPU
100m Run
15 Toes to Bar
100m Run
9 KBS
100m Run
9 Strict HSPU
100m Run
9 Toes to Bar
100m Run
Scale: KB Load, HSPU to 1 abmat HSPU, Push Ups OR Box Push Ups, T2B to KKR V-Ups OR Suit Cases Run to 10/7 Calorie Bike.
*14 min time cap. 100m Run = 1 rep
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
