Blade Method Fitness – CrossFit
Metcon (4 Rounds for reps)
EMOM 16:
1. UB Set Reverse Grip Chin Ups
2. :30 Hollow Body Hold
3. 10-12 Floor Press @ Choose Wt.
4. Hanging L-Sit
Scale: Chin Ups to Banded Chin Ups OR Ring Chin Ups. Hanging Lsit to hanging knee sit.
*Post FP load to comments
Winter is Coming (Time)
RX+
30-20-10
Burpee
Chest to Bar Pull Up
HSPU
Toes to Bar
RX
30-20-10
Burpee
Pull Ups
1 AM HSPU OR 30/24-20/15-10/8 Push Ups
Scale: Burpee to Up Down OR Step Burpee, Pull Ups to SRPU OR Ring Row, Push Ups to Box, T2B to KKR OR V-Ups
*15 min time cap
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder floss: 3 min ea side
3. Pec Smash: 5 min ea side
4. Lat Smash: 5 min ea side