Blade Method Fitness – CrossFit
Warm-up
2 min bike: moderate
10 Lat/Scap Swings
20 BW Step Back Lunges
6 Burpees
-Warm UP all DB Movements with light, then modeate load
:20 Bike Hard :40 easy
6 T2B Variation
6 DB Power Clean
4 DB Step Back Lunge
3 DB Burpee Deadlift
Murph & Halo IX (AMRAP – Rounds and Reps)
AMRAP 24:
30/24/27 Calorie Bike
24 Toes to Bar
20 DB Power Clean
16 DB Front Rack Step Back Lunge
12 DB Burpee Deadlift
RX+ = 50/35
RX = 35/25/20 M60+ 30/15
Scale: T2B to KKR OR weighted V-Ups, DB load for all movements, BW lunge.
Cool Down
1. 400-800m Walk with friends
2. Wall Quad Stretch: 3 min ea side
3. Piegon Stretch: 3 min ea side
4. Pec Smash: 5 min ea side
