Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
1 min bike-moderate
10 Lat Scap Swings Rd1: 3-5 Pull Ups Rd 2&3
10 Air Squats Rd1: 10 BB Thrusters Rd 2 5 WU Thrusters Rd 3
:20 Bike Hard :40 Recover
5 Thrusters
5 Pull Up Variation
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale:
21-15-9
Thruster Load by Coach
Jumping Pull ups OR Ring Row
New Fran (Time)
If you have achieved a sub-3 minute RX Fran.
9-6-3
Thruster 135/95
Ring Muscle Up
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
