Blade Method Fitness – CrossFit
Warm-up
1 min row- moderate
10 BB Power Clean
1 min row- harder
Warm Up to starting PC 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 (Best consecutive 5 from metcon)
Cool Down
1. Walk around buildng with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
