Blade Method Fitness – CrossFit
Metcon (3 Rounds for reps)
EMOM 12:
1. 6 ea side KB Suitcase Deadlift-Choose
2. 16 – 20 Single Leg V-Ups
3. 30′ HS Walk RX= 15′ HSW or 2 Wall Walks
Darken Rahl (Time)
21-15-9
Strict HSPU
KBS 70/53
-400m Run Between Rounds
RX
21-15-9
HSPU M50+ Push Ups
KBS 53/35 M50+ 44/26
-400m Run Between Rounds
Scale: Push Ups to Box, KB load, 500/450m Row for run
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash: 5 min ea side