Blade Method Fitness – CrossFit
Warm-up
:90 BIke
6 Burpees
10 Lat Scap swings
2 Wall Walks
2 Rounds:
:20 Bike Hard :40 Easy
6 WU DB PC & Jerk
3-6 T2B Variation
Warm UP HS Walk Variation
Poison & Ivy (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
16 DB PC & Jerk 50/35
20 Partner Burpees
24 Toes to Bar
60′ HS Walk Total *1 partner must do 15′
RX
16 DB PC & Jerk 35/20
20 Partner Burpees 50+ Step Over
24 Toes to Bar 50+ 12 toes to Bar 2 for 1
30′ HS Walk Total OR 1 Wall Walk Ea.
Scale: DB load, PC-no jerk, T2B to KKR OR V-Ups, Wall Walk to 30′ Bear Crawl.
*Wall Walks must be all the way up and all the way down.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
