Blade Method Fitness – CrossFit
Metcon (2 Rounds for reps)
EMOM 12:
1. :45 Bike- moderate
2. 6-10 Reverse Grip Chin Ups
3. :30 Single Leg V-Ups
Scale: Chin Ups to Banded Chin Ups.
*Score Lowest round of Chin Ups & SLVUP
Palace of the Prophets (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
75 Double Unders
20 DB Hang Power Clean 50/35
20 CTBPU
RX
75 Double Unders OR 150 SU
20 DB Hang Power Clean 35/25 M50+ 30/20
20 Pull Ups M60+ Ring Row
Scale: Jump Rope to 12/9 Cal Bike OR Ski, PU to SRPU OR Ring Row, DB load.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Calf Smash: 5 min ea side
4. Forearm Smash: 5 min ea side
