10-27-20

Blade Method Fitness – CrossFit

View Public Whiteboard

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