Blade Method Fitness – CrossFit
Warm-up
RD1:
200m Run
10 BB Clean & Jerk
200m Run
RD2:
5 Warm Up C&J
200m Run
RD3:
3 Warm UP C&J
3 Working Load C&J
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
THANK YOU BLADE VETERANS FOR YOUR SERVICE!!
Female RX= 105
Scale: 1600/1400m Row/750/700m Row, 800m Run for Mile, 400m Run for 800m, C&J load-135/85-115/75-95/65
*Must Start last run by 25:00 Mark.
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Wall/Quad stretch: 3 min per side
1-Mile Run (Time)
Max Effort 1-Mile Run
