Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
10-15 Cal Row
RD1: 10 BB Thruster RD2: 6-8 Warm Up Thruster
RD1: 8 Reg Burpee RD2: 6-8 Bar Over Burpee
Peaky Blinders (4 Rounds for reps)
AMRAP 4
Calorie Row
25 Thrusters
Max Bar Over Burpee
-4 min rest
RX+ 95/65 RX 75/55 50+65/45
60+ 45/22
AMRAP 4
Calorie Row
20 Thrusters
Max Bar Over Burpee
-4 min rest
RX+115/75 RX 95/65 50+75/55
60+ 55/32
AMRAP 4
Calorie Row
15 Thrusters
Max Bar Over Burpee
-4 min rest
RX+135/95 RX 115/75 50+85/60 60+ 65/42
AMRAP 4
Calorie Row
10 Thrusters
Max Bar Over Burpee
RX+ 155/105 RX 125/85 50+ 95/65 60+ 75/52
Row = RX+25/21 RX 22/17
50+ 20/15
*Score = Burpees each round
Scale: Cals, Thruster load, Reg Burpee
Cool Down
1. 5 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