Blade Method Fitness – CrossFit
Warm-up
1 min bike :20 mod :20 hard :20 easy
10 BB Power Snatch
10 Air Squat
5 Push Up Variation
Warm UP PS to working load
:15 bike sprint :30 Recover
8 Wall Ball
6 Push Up Variation
3 Power Snatch
Butch & Sundance (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds
RX+
15 Wall Ball 20/14 (10ft)
10 HSPU
5 Power Snatch 135/95
Every 6:00 including 0:00 36/28/32 Calorie Bike
RX
15 Wall Ball 20/14 M50+ 14/10
10/8 Push Ups OR 1AM HSPU
5 Power Snatch 115/75 M50+ 95/65 M55+75/55
Every 6:00 including 0:00 36/24/30 Calorie Bike
Scale: WB load, PU to Box, PS load ~60%, PS to Power Clean
Cool Down
1. Wall Quad Stretch: 3 min ea side
2. Hip Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
