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
Metcon (3 Rounds for reps)
3 Sets: Alternating with partner
4-6 3 Position Ring Row
4-6 3 Position Tempo Push Up
4-6 Compression Sit Up
*Today is all about quality of movement. We want to set our Egos aside and focus on position, activation and execution. This work will progress your bodyweight strength exponentially if done correctly.
**Record your lowest rep for each movement.
Rudy Ruettiger (AMRAP – Rounds and Reps)
AMRAP 15:
RX+
6 Bar Muscle Ups
9 DB Burpee Deadlift 50/35
12 STOVH 50/35
15 Burpees
RX
6 Chest to Bar Pull Up M50+ Pull Ups
9 DB Burpee Deadlift 35/25/20
12 STOVH 35/25/20
15 Burpee 50+ Step Burpee
Scale: Pull Ups to seated Ring Pull Ups OR Ring Row, DB load for DL & STOVH, Up Downs For Burpee.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Pec Smash: 5 min ea side
