11-02-21

Blade Method Fitness – CrossFit

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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