Announcements
Thanksgiving – 6:00am 5K, 7:30am WOD RSVP in Wodify
Black Friday – 8:00-10:00am Open Gym
Blade Method Fitness – CrossFit
Warm-up
1 min row- moderate
10 BB Power Clean
10 Front Rack Openers
1 min row-hard
Proceed to warm up power clean to opening load
Home Alone (6 Rounds for weight)
6 Rounds: E4MOM
RX+
30/24 Calorie Row
5 TNG Power Clean for Load
RX
26/20 Calorie Row
5 TNG Power Clean for Load
Scale: Power Clean to Deadlift
*Athlete’s choice on loading, can increase across all sets, or stay at 1 load across.
Power Clean (1 x 5)
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash w/ ball: 5 min ea side
