Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
5 Strict Pull Ups
100m Run
5 working pull up variation
100m Run
5 Working T2B Variation
SHAMROCKS (Time)
10 Rounds:
RX+
200m Run
5/4 Ring Muscle Ups
200m Run
10 Toes to Rings
RX
200m Run
5/4 Bar MU OR 10/8 CTBPU
200m Run
10/8 Toes to Bar
M50+
200m Run
10/8 Pull Ups
200m Run
10/8 Toes to Bar
Scale: Run to 250/200m Row, Pull Ups to SRPU OR RIng Row, T2B to KKR or V-Ups
*30 min time cap
Cool Down
1. Hamstring Floss: 3 min ea side
2. Lat Floss: 3 min ea side
3. Hip FLoss: 3 min ea side
4. Lat & Calf Smash: 5 min ea side
