Blade Method Fitness – CrossFit
Warm-up
:90 Bike- Moderate
20 in-out plate jumps
10 Lat Scap Swings
10 SA DB Strict Press-Light
5-8 Push Ups
2 Rounds:
20 Jump Ropw
6-8 T2B Variation
6-8 DB PP-Warm Up then Working
3-5 Pull Up Variation
Greenlights (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
50 Double Unders
12 Toes to Bar
9 DB Push Press 50/35
6 Bar Muscle Ups
RX
50 Double Unders OR 100 Singles
12 KKR OR 6 Toes to Bar (2for1)
9 DB Push Press 35/25/20
6 CTBPU M45+ Pull Ups M55+ Ring Pull Up
Scale: Jump Rope to 10/7 Cal Ski, KKR to V-Ups, DB load, Ring Pull Ups to Ring Row
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash w/ball: 5 min ea side
4. Calf Smash w/KB: 5 min ea side
