Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Warm Up DB Deadlift
10 Lat Scap Swings
3 Strict Pull Ups
200m Run
8 DB Deadlift
2 X Gym Length Farmer Carry
3-5 Working Pull Up Variation
Billy Waugh (Time)
5 Rounds:
RX+
400m Run
100m Farmer Carry 50/35
16 DB Deadlift 50/35
6 Bar Muscle Ups
RX
400m Run
100m Farmer Carry 35/25/20
16 DB Deadlift 35/25/20
4 Bar Muscle Up OR 10 CTBPU M45+ Pull Ups
Scale: 500/450m Row, FC & DL load, Pull Ups to 10 Seated Ring Pull Ups OR Ring Row.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min ea side
3. Lat Floss: 3 min ea side
4. Forearm Smash w/ ball: 5 min ea side