Blade Method Fitness – CrossFit
Warm-up
10 Air Squat
10 SA DB Press- Light
10 Lat Scap Swings
10 BB Power Clean
6 SA DP- Light
2 Rounds:
6 Wall Ball
6 T2B
4 Warm Up Power Clean
4 WU Devils Press
Doc & Marty (AMRAP – Rounds and Reps)
AMRAP 24:
30 Wall Ball
24 Toes to Bar
16 Power Clean
12 SA Devil’s Press
RX+ WB 20/14(10ft) PC 165/115, DP 70/50
RX WB 20/14, PC 135/85, DP 50/35
M45+ WB 20/14, PC 125/75, DP 45/30
M50+ WB 14/10, PC 115/65, DP 35/25
M60+ WB 12/8, PC 85/45, DP 30/15
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
