Blade Method Fitness – CrossFit
Warm-up
5 BB Clean Pull
5 BB Muscle Clean
5 BB Power Clean
10 BB Front Rack Openers
8 Burpees
Warm Up Power Clean to starting Load
6-8 Bar Over Burpees
Rough Riders II (12 Rounds for weight)
12 Rounds: E2MOM
RX+
12 Bar Over Burpees
3 TNG Clean for Load
RX
10 Bar Over Burpee 50+ Step 60+ 8 BOB
3 TNG Clean for Load
*Clean can be power or squat or combination.
Scale: Reg Burpee.
Cool Down
1. 5-10 min bike
2. Hip Floss: 3min ea side
3. Forearm Smash: 5 min ea side
4. Pec Smash: 5 min ea side
