Blade Method Fitness – CrossFit
Metcon (Weight)
EMOM 12:
1. 5-8 Strict Pull Up Variation
2. 8 DBL KB Deadlift @ Choose
3. :30 Hollow Hold
Pull Up Variations:
Weighted Strict Pull Up
Strict Pull Up
Seated Strict Ring Pull Up
Fievel Goes West (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
30 Double Unders
5 Bar Muscle Ups
30 Double Unders
10 KBS 70/53
RX
30 Double Unders OR 60 Single Unders
5 CTBPU M50+ Pull Ups
30 DU OR 60 SU
10 KBS 53/35
Scale: Jump Rope to 7/5 Calorie Bike, Pull Ups to 5 jumping pull ups, KB load
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
