Blade Method Fitness – CrossFit
Warm-up
2 min bike- :60 moderate :20 hard :40 easy
10 Barbell Thrusters
10 Lat Scap swings
:15 bike hard :30 easy
Warm Up thruster load to 10-20lbs over working load
Every weight change 5-8 Pull Up Variation
:20 bike hard :40 recover
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale: BB load, Pull Ups to Ring Rows
If you missed closing out 2020 with Fran.. have no fear, you can start Fran in the new year!
Partner Assault BIke: 15 min for Calories (AMRAP – Reps)
Partition Switches as you choose
AMRAP 15
For Assault Bike Calories
Scale: Solo go :30 on :30 off
OPTIONAL!! Post Fran Fun
