Blade Method Fitness – CrossFit
Warm-up
2 min bike- 1min mod- :20 hard :40 Recover
10 Lat Scap Activators + 3-5 strict pull ups
10 BB Thrusters
2 Rounds:
:20 bike hard :40 Recover
6-8 Warm Up Pull UP Variation
6-8 Thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*PARTNER STYLE! 1 partner counts, one partner Frans, then switch!
Scale: Thruster load, 75/55, 65/45 OR Barbell Only, Pull UPs to Jumping Pull Ups OR Ring Rows
Cool Down
Celebrate with our white elephant gift exchange and whatever drinks and festivities you choose!
