Blade Method Fitness – CrossFit
Warm-up
:60 Row- Mod
10ea SA DB Strict Press-Light
10 Lat/Scap Swings
8-10 WU Russian KB Swings
2 Rounds:
:20 Row Hard :40 Easy
6-8 KBS
6-8 Push Up Variation
3-5 WU Pull Up Variation
BACASTRONG 10 (5 Rounds for time)
5 Rounds: E5MOM
RX+
20/17 Calorie Row
15 KBS 70/53
10 Strict HSPU
5/4 Ring MU
RX
20/15 Calorie Row
15 KBS 53/35 M50+44/26
10 HSPU M50+ Push Ups
5/4 Bar MU OR 10/8 CTBPU M50+ 10/8 Pull Ups
Scale: Cal Row ~:60, KB load, Push Ups to Box, PU to low band pull ups, SRPU OR Ring Row.
COME OUT TO THROWDOWN IN SUPPORT FOR ANTHONY AS HE TAKES ON 5 DAYS OF FULL BRAIN RADIATION TO TRY AND DESTROY THE LYMPHOMA.
Cool Down
1. 800m walk with friends
2. Hamstring Floss: 3min ea side
3. 3 POS shoulder Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
