01-15-20

Blade Method Fitness – CrossFit

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Warm-up

1 min row- moderate

10 lat scap swings OR V-Ups

6 Warm Up DB HSCT load

:30 Row Hard :30 easy

8-10 T2B variation

6 Warm Up DB HSCT

Peeta & Katniss (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30/24/27 Calorie Row

24 Toes to Bar

16 SA DB Hang Squat Clean Thruster 70/50

RX

30/24/27 Calorie Row

24 Toes to Bar OR V-Ups

16 SA DB Hang Squat Clean Thruster 50/35 M45+ 35/25 M55+ 30/20

Scale: V-ups to suit cases DB load OR Hang Power Clean & Jerk

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side