Blade Method Fitness – CrossFit
Warm-up
:60-:90 Row-Moderate
10 Lat Scap Swings
2 Wall Walks OR 20 Shoulder Taps
20 BW Step Back Lunges Alternating
10 SA DB Press- Light
2 Sets:
3-5 PU Variation
4 Ea side WU SA OVH Back Lunge
4-6 HSPU Variation
:30 Row Hard :30 Recover
Sylas & Maddy’s (Time)
6 Rounds:
8/6/7 Ring Muscle Up
20 SA OVH Step Back Lunges 50/35
16/12/14 Strict HSPU
40/32/36 Calorie Row
RX
8/6/7 Bar MU OR 16 CTBPU-M/PU-F
20 SA OVH Step Back Lunges 35/20 60+ 25/15
16/12/14 HSPU OR 24/16/20 Push Ups
40/30/35 Calorie Row
Scale: Pull Ups to Seated Ring Pull Up,
DB load OR Goblet style OR BW Lunges, Push Ups to Box.
*DB Back Lunge = 1 DB 5R/5L
**30 Min Time Cap
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
