Blade Method Fitness – CrossFit
Warm-up
2 Min Bike:
:60 moderate
:30 easy
:30 hard
:30 recover
10 Lat/Scap Activators
10 SA DB Strict Press- light
10 BB Power Snatch
:20 Bike Hard :40 Recover
Warm Up Snatch load
Warm Up HSPU & T2B
Franklin & Jefferson (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP 22
3 Power Snatch
6 HSPU
9 Toes to Bar
-Partners alternate rounds, if no partner rest 1:1
RX+ 155/105 and Strict Handstand PU
RX 115/75
M50+ 85/55
Scale: PS load 60%, HSPU to Push Up or Box Push UP, T2B to Kip Knee Raise or V-Up
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm Smash w/ball: 5 min ea side
