Blade Method Fitness – CrossFit
Warm-up
5 BB Clean 1st Pull
5 BB Clean Pull
5 BB Muscle Clean
5 BB Power Clean
8 Burpees
Warm UP PC to starting load.
Rough Riders (12 Rounds for weight)
12 Rounds: E2MOM
RX+
12 Bar Over Burpees
1 Power Clean For Load
RX
10 Bar Over Burpees M50+ 8 BOB, M60+ Step SADPTD: = 10 MB BP 14#
1 Power Clean For Load
Scale: Regular Burpees OR Up Downs
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Pec Floss: 3 min per side