Blade Method Fitness – CrossFit
Warm-up
25 Jump Rope
8 BB Power Clean
8 BB STOVH
5 Push Up Variation
10 Lat Scap swings
Warm UP PC & STOVH to working Load
3 Power Clean
20 Jump Rope
5 HSPU/PU
3 STOVH
20 Jump Rope
10 T2B
Coach Chris is 37! (2 Rounds for time)
AT THE 0:00
-2 Rounds:
24 Power Clean
84 Double Unders
37 HSPU
AT THE 15:00
-2 Rounds:
24 STOVH
84 Double Unders
37 Toes to Bar
RX+ 155/105
RX 125/85 M45+115/75 M55+95/65 M60+85/45
RX= 1AM HSPU OR Push Ups & V-Ups (Hand must touch legs)
Scale: BB Load, DU to Single Unders, Push Ups to Box
*30:00 Time Cap
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
