Blade Method Fitness – CrossFit
Warm-up
2 min bike: moderate
20-30 jump rope
5 burpees
10 lat scap swings
16-20 Step Back BW Lunges
10ea side DB Strict Press-Light
Warm UP DB movements with light, moderate working loads
20 Jump Rope
6-8 Push Up Variation
4-6 Lunges
2 DP
1-2 Rope Variation
Mom & Pop (AMRAP – Rounds and Reps)
AMRAP 26:
40 DU Each
20 Strict HSPU
16 DB FR Step Back Lunge 50/35
8 Devils Press
4 Rope Climbs
RX
40 DU OR 80 SU Each
20 HSPU OR 30 Push Ups
16 DB FR Step Back Lunge 35/25/20
8 Devils Press
2 Rope Climbs OR sub 4 strict PU for 1 rope climb
Scale: Jump Rope to 8/6 Calorie Bike, Push Ups to Box, DB load, rope climbs to progressions
Cool Down
1. 5-10 min bike
2. Pigeon Stretch: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Pec Smash w ball: 5 min ea side
