Blade Method Fitness – CrossFit
Warm-up
:90 Bike
10 Air Squats
10 SA DB Press- Light
10 Lat Scap Swings
10 Warm Up DB PC-Light
5 Burpees
2 Rounds:
8 WB
6-8 PU Variation
6-8 WU DB PC- moderate-working
3-5 WU DP-moderate-working
Pooh & Piglet (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30 Wall Balls 20/14(10ft)
24 CTBPU
16 DB Power Clean 50/35
12 Devils Press 50/35
RX
30 Wall Balls 14/10
24/20/22 Pull Ups
16 DB Power Clean 35/20
12 Devils Press 35/20
Scale: WB load, PU to seated Ring Pull Ups OR Ring Rows, PC & DP load.
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3min ea side
3. Pigeon Stretch: 3min ea side
4. Lat Floss: 3 min ea side
