Announcements
VOLUNTEERS NEEDED – November 7th – 8AM – 1 PM
Cactus Kids and Teens Competition, Sign Up:
https://competitioncorner.net/events/4336/volunteer
Blade Method Fitness – CrossFit
Back Squat (6 Sets X 3 Reps: E2MOM)
Building to a moderate set of 3 ~85%
Johnny Ringo II (Time)
RX+
60 Double Unders
20 Overhead Squats
60 Double Unders
20 Front Squats
60 Double Unders
20 Back Squats
RX
50 Double Unders
20 Overhead Squats 115/75 M45+95/65 M55+ 75/55
50 Double Unders
20 Front Squats
50 Double Unders
20 Back Squats
Scale: Any squat variation, DU to 100 Single Unders
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Calf Smash: 5 min ea side
