Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap swings
10 BB Deadlift
200m Run
Warm UP DL to starting Load
Warm Up PU Variation 3-6 Reps ea break of DL
5 Working PU Variation
200m Run
5 Deadlift
Wish you were here (5 Rounds for time)
5 Rounds: Every 6 Minutes
RX+
15 CTBPU
400m Run
10 Deadlift 275/185
RX
15/12 Pull Ups
400m Run
10 Deadlift 225/155
M50/60+
12/10 Pull Ups 55+ 10/8 Pull Ups
400m Run
10 Deadlift 205/135-55+ 185/125-60+ 165/115
Scale: PU to Seated Ring PU or Ring Row, Run to 500/450m Row, DL Load ~65-70%
Cool Down
1. 800m Walk with friends
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Calf Smash: 5 min ea side
