12-22-21

Blade Method Fitness – CrossFit

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Warm-up

5 BB Snatch Pull

5 BB Muscle Snatch

5 BB BTN Snatch Grip Push Press

5 BB OVHS

5 BB Power Snatch

5 Bar Over Burpee

Siege of Santiago (12 Rounds for weight)

12 Rounds: E2MOM

RX+

12 Bar Over Burpee

3 Hang Santch for Load

RX

10 Bar Over Burpee

3 Hang Snatch for Load

*Snatch can be power, squat or combination.

Scale: Reg Burpee, clean for snatch

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side