Blade Method Fitness – CrossFit
Metcon (2 Rounds for reps)
EMOM 16:
1. RX+ 200m Run-RX 100m Run
2. 10-12 DBL KB Romanian DL- Choose wt.
3. 200/100m Run
4. UB Set RX+ SCTBPU-RX Strict Pull UPs
*Record KB Load used as reps Ex; 2 53lb KBs = 53 reps, record total pull up reps
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale: 400m Row For Run, KB load, Pull UPs to Seated Ring PU OR Ring Row
*BENCHMARK CROSSFIT WORKOUT
**3 YEARS SINCE OUR LAST HELEN TEST.. LET”S GOOO!!
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm smash w/ ball: 5 min ea side
