01-04-20

Blade Method Fitness – CrossFit

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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