Blade Method Fitness – CrossFit
Warm-up
:60 Bike
15 Air Squat
5 Burpees
10 Lat/Scap Swings
Warm Up Lunge & Push Press to working load
8 Burpee
8 wall ball
8 T2B Variation
6 OVH Lunges
6 Push Press
4 Pull Up Variation
Sonny & Cher (AMRAP – Rounds and Reps)
AMRAP 25:
RX+
100 Wall Ball 20/14(10ft)
24 Partner Burpees
100 Toes To Bar
24 Partner Burpees
100 OVH Step Back Lunge 115/80
24 Partner Burpees
100 Push Press 115/80
24 Partner Burpees
AMRAP Ring MU in remaining time
RX
100 Wall Ball 20/14
24 Partner Burpees M45+ Step Over
100 Toes To Bar
24 Partner Burpees
100 OVH OR FR SB Lunge 95/65 M50+85/55 M60+75/45
24 Partner Burpees
100 Push Press 95/65 M50+85/55 M60+75/45
24 Partner Burpees
AMRAP Bar MU OR 2fro1 CTBPU M50+ 2for1 PU M60+ 2for1 RR
Scale: WB load, T2B to KKR OR V-Ups, Burpee #, Lunge & PP load.
Cool Down
1. 800m walk with friends
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
