Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
1 min bike-moderate
10 Air Squats Rd2: 8 WU WB Shots Rd3: 8 Working WB Shots
10 Lat Scap Swings Rd 2: 5 Working Variation Rd 3: 5 Working Variation
10 BB Power Clean Rd 2 5 WU Power Clean Rd3 5 WU PC
:30 Bike Hard :60 Easy
3 PC
5 T2B Variation
6 WBs
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Scale 1:
5 PC 125/85
10 T2B
15 WBs 20/14
Scale 2:
5 PC 115/75
10 KKR
15 WBs 14/10
Scale 3:
5 PC 95/65 OR 75/55
10 KKR OR V-Ups
15 WB 14/10 OR 10/6
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
