Blade Method Fitness – CrossFit
Overhead Squat (5 Sets X 5 Reps: E2:30- Building )
In 5 sets work up to a moderatley heavy set of 5 ~80-85% of 1RM
*Front Squat in place of OVHS
Front Squat (5 sets X 5 reps: E2:30-building)
*In place of OVHS
Pillars of the Earth (AMRAP – Rounds and Reps)
AMRAP 10
40/32 Calorie Row
40 Toes to Bar
40 Overhead Squat
40 Bar Facing Burpee
RX+=115/80, RX= 95/65, M50+= 75/55
Scale: T2B to KKR or V-Up, OVHS to Goblet Squat, Reg Burpee
*Each movement cleared = 1 round. EX; getting 20 of the Bar Facing BP= 3 +20
Warm-up
2 Rounds:
:60 Row
6-8 BFB
6-8 T2B Variaton
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
