01-05-20

Blade Method Fitness – CrossFit

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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