Blade Method Fitness – CrossFit
Warm-up
10 Lat Scap swings
3 strict pull ups
5 burpees
5 box jump
6 BW Box Step Ups
12 BW walking lunges
2 Rounds:
3 Pull Up Variation
3-5 BOBJ
6 DB Box Step Ups
8 DBL DB walking lunge
Splinter & Shredder (AMRAP – Rounds and Reps)
AMRAP 25:
RX+
20 Bar Muscle Ups
30 Box Facing Burpee OBJ 24″
40 DB Box Step Ups 24″ 50/35
50′ DBL DB Walking Lunge-each 25/25-50/35
RX
20 CTBPU OR 10 BMU(2for1) 50+ Pull Ups
30 Box Facing Burpee OBJ 24/20″
40 DB Box Step Ups 24/20″ 35/25/20
50′ DBL DB Walking Lunge-each 25/25-50/35
Scale: PU to SRPU OR Ring Row, Reg Burpee, Box Height, BW step ups, BW lunges
Cool Down
1. 5-10 min bike
2. Pigeon Stretch: 3 min ea side
3. Pec Smash: 5 min ea side
4. Wall Quad Stretch: 3 min ea side
