Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Warm-up
:60 Row- Moderate
10 BB Back Rack Lunges
10 Lat Scap Swings
10 BB STOVH
6 Burpee
Warm Up Lunges and STOVH
Warm Up Pull Up Variation
:30 Row Sprint
:30 Recover
Sam & Frodo (5 Rounds for reps)
3 Rounds:
Partner WOD:
2 Min Calorie Row
2 Min Back Rack Lunges
2 Min Pull Up Variation
2 Min Shoulder to Overhead
2 Min Bar Over Burpee
RX+ = Ring Muscle Up (2 points) Bar MU (1 point) 165/115
RX = CTBPU (2 points) Pull Up (1 Point) Ring Row (.5 point) 125/85 45+ 115/75 60+ 85/45
*Score each movement for total reps
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Pec Smash w/ball: 3 min ea side
4. Pigeon Stretch: 3 min ea side
