Blade Method Fitness – CrossFit
Warm-up
:60 Bike- Moderate
8-10 BB OVHS OR FS
10 Lat Scap Swings
3 strict pull ups
5 burpees
Warm Up to working OVHS load
6 Burpees
6-8 T2B Variation
3-4 Pull Up Variation
Luke & Leia (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
24 Partner Burpees
20 Toes to Bar
16 Overhead Squats 135/95
12 Bar Muscle Ups
RX
24 Partner Burpees 50+ Step
20 Toes to Bar
16 Overhead Squats 115/75 45+ 95/65 50+75/55 OR FS
6 Bar Muscle Ups OR 12 CTBPU (BMU scored 1 for 2) 50+ Pull Ups
Scale: Reg Burpee, T2B to KKR OR V-Ups, OVHS Load OR Front Squat, Pull Ups to Seated RPU OR Ring Row
Cool Down
1. 5-10 min bike
2. Pigeon Stretch: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Wall Quad Stretch: 3 min ea side
