Blade Method Fitness – CrossFit
Warm-up
Bike :60 Moderate Pace
10 Lat Scap Swings
10 Warm UP Russian Swings
5 HR Push Ups
20 Plate Jumps
Bike :20 Hard :40 Recover
20-25 Jump Rope
10 WU KB Swings
5 HR Push Ups
3-5 Strict Pull Ups
Bike :15 Hard :30 Recover
20-25 Jump Rope
6 Working KBS
6-8 Working Pull Up Variation
Courage Under Fire (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
40 Double Unders
12 Kettlebell Swings 70/53
12 HR Push Ups
12 CTBPU
RX
40 DU OR 80 Single Unders
12 Kettlebell Swings 53/35 M60+ 44/26
12/10 HR Push Ups
12/10 Pull Ups M60+10/8
Scale: KB load, HR Push Ups to Box, Pull Ups to 10 Ring Rows.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Pec/Lat Floss: 3 min ea side
4. Calf Smash w/KB: 5 min ea side
