Blade Method Fitness – CrossFit
Metcon (2 Rounds for reps)
EMOM 12:
1. :45 Row :15 mod :15 hard :15 easy
2. UB Set strict pull ups
3. Max HS Walk in 20’ intervals
4. 20 Single Leg RDL alternating
*strict pull ups goal is 5-8 reps, can be weighted. Scale PU to 5 PU negatives
HS Walk to 2-3 wall walks.
Score PU and HSW total
Road To Perdition (AMRAP – Rounds and Reps)
AMRAP 14
RX+
60/50 Calorie Row
50 HSPU
40 Deadlift 275/185
30/24 Bar Muscle Ups
20 Push Jerks 185/135
RX
60/50 Calorie Row
50 HSPU
40 Deadlift 225/155
30 CTBPU
20 Push Jerks 135/85
50+
60/50 Cal Row
50 Push Ups
40 DL 185/115
30 Pull Ups
20 Push Jerks 95/65
Scale: HSPU to 1 or 2 AM or pish up or push up to box, DL ~60%, CTB to PU,SBPU or Ring Row, PJ ~70%
*each movement completed = 1 round
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS shoulder floss: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
