Blade Method Fitness – CrossFit
Warm-up
:60 Row Moderate
10 Lat Scap swings
10 BW lunges
16 alternating Bodyweight RDL
2 Rounds:
:30 Row Hard :30 Easy
5 T2B variation
8 WU DB Lunges
6 WU DB Snatches
3 WU Pull Up Variation
Mark & Sammy (AMRAP – Rounds and Reps)
AMRAP 25:
RX+
30/24/27 Calorie Row
24 Toes to Bar
20 Goblet Step Back Lunge 70/50
16 DB Snatch 70/50
12/10/11 Ring Muscle Up
30/20/25 Calorie Row
24 Toes to Bar
20 Goblet Step Back Lunge 50/35 45+45/30 50+35/20
16 DB Snatch 50/35 45+45/30 50+35/20
12/10/11 Bar Muscle Up 45+ CTBPU 50+ Pull Ups
Scale: Cal Row, T2B to KKR OR V-Ups, DB load for lunge and snatch &/OR BW lunge, Pull Ups to Seated ring pull ups or ring rows
Cool Down
1. 5 min bike
2. Hamstring FLoss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Pigeon Stretch: 3 min ea side
