Blade Method Fitness – CrossFit
Warm-up
200m Run-Easy
5 BB Power Clean
5 BB Front Squat
5 BB Push Press
5 BB Push Jerk
200m Run-Moderate
Warm Up 3 reps each movement to working load
200m Run-Hard
Cholla Dance (6 Rounds for time)
6 Rounds: E5MOM
200m Run
5 Power Clean
5 Front Squats
5 Push Jerks
200m Run
RX+ 185/125
RX 145/95
M45+ 135/85
M50+ 125/75
M55+ 105/65
M60+ 95/45
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
