05-07-21

Blade Method Fitness – CrossFit

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Warm-up

10 Air Squats

10 SA DB Press-Light

10 Lat Scap Swings

10 Burpees

2 Rounds:

8 Wall Ball

6-8 WU DB HPC

6-8 Warm UP T2B Variation

3 Warm Up Devil’s Press

Ali & Frazier (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

40 Wall Balls 20/14

30 DB Hang Power Clean 50/35

20 Toes to Bar

10 Devil’s Press 50/35

RX

40 Wall Ball 14/10

30 DB Hang Power Clean 35/25/20

20 Toes to Bar OR Weighted V-Ups 14/10

10 Devil’s Press 35/25/20

Cool Down

1. 5-10 min bike

2. Hip Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3ea side

4. Pec Smash w/Ball: 5 min ea side