Blade Method Fitness – CrossFit
Metcon (Weight)
EMOM 12:
1. 5-8 Strict Pull Up Variation
2. 8 KB Deadlift @ Choose
3. :30 Hollow Hold
Pull Up Variation:
Weighted Strict Pull Up
Strict Pull Up
Low Band Strict Pull Up
*Score KB DL Load. Post PU variation to notes
Jack Johnson (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
50 Double Unders
10 KBS 70/53
5 Ring MU
RX
50 Double Unders OR 100 SU
10 KBS 53/35
5 Bar MU M45+ 10 CTBPU M50+ 10 PU
Scale: KB load, PU to Seated RPU OR Ring Row
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
