Blade Method Fitness – CrossFit
Metcon (Weight)
4 Sets: E3MOM
8-12 Single Leg Strict T2B OR 12-16 SSLVUP
8-10 DBL KB Sumo RDL-Choose Load
100′ Front Rack Carry-SRDL Load
10-20 KB Shoulder Taps
*Sub Shoulder Taps For Plank Jacks
**Post reps and movements to notes
Glory Road (AMRAP – Rounds and Reps)
AMRAP 12
RX+
5-10-15-20-25-30….
Kettlebell Swings 70/53
40 DUs Between ea round
RX
5-10-15-20-25-30….
Kettlebell Swings 53/35
40 DUs OR 75 SU Between ea round
M50+
5-10-15-20-25-30….
Kettlebell Swings 44/26 60+35/18
40 DUs OR 75 SU Between ea round
*DU completes round. each KB Station + Jump Rope = 1 round.
Scale: DU to 12/9 Cal Bike
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
