Blade Method Fitness – CrossFit
Warm-up
5 BB Clean Pull
5 BB Muscle Clean
5 BB Power Clean
5 BB Front Squat
:90 bike :30 mod :30 hard :60 easy
Warm Up to starting clean load
Exhilaration Day (10 Rounds for weight)
10 Rounds: E3MOM
RX+
15/12 Calorie Bike
1 Clean For Load
RX
12/9 Calorie Bike
1 Clean For Load
*Clean can be power or squat, the goal is to lift as heavy as possible throughout the entire workout. Some will work to a new PR!
Scale: Bike Calories
Cool Down
1. 800m walk with friends
2. Hip Floss: 3 min ea side
3. Pigeon Stretch: 3 in ea side
4. Wall Quad Stretch: 3 min ea side
