Announcements
New Retail – Pre-Order Closes Monday 1/17 https://theblademethod.typeform.com/to/qyegugZW
Blade Method Fitness – CrossFit
Warm-up
:60 Row Moderate
10 lat/scap swings
10 SA DB Strict Press Light
10 Light DBL DB Snatch
2 Rounds:
:20 Row Hard :40 Easy
6-8 T2B Variation
4-6 Push Up Variation
6-8 Warm Up DB SN
Sonny & Fredo (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
36/30/33 Calorie Row
24 Toes to Bar
20 Strict HSPU
16 DBL Hang DB Snatch 50/35
RX
36/30/33 Calorie Row
20 Toes to Bar
20 HSPU OR Push Ups
16 DBL Hang DB Snatch 35/25/20
Scale: T2B to KKR, Weighted V-Ups OR V-Ups, Push Ups to Box, DBS Load
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash: 5 min ea side
4. Foam Roll Lower Body: 10 min
