Blade Method Fitness – CrossFit
Bart & Lisa (Time)
RX+
100 Wall Ball 20/14(10ft)
80 CTBPU
60 DB Snatch 70/50
40 DB Box Step Ups 20″ 70/50
60 DB Snatch
80 CTBPU
100 Wall Ball
RX
100 Wall Ball 14/10
80/60/70 Pull Ups
60 DB Snatch 50/35 M50+ 35/25/20 M60+ 30/15
40 DB Box Step Ups ” ”
60 DB Snatch
80/60/70 Pull Ups
100 Wall Ball
Scale: WB load, Pull Ups to SRPU OR Ring Row, DB load, BW step ups.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
