Blade Method Fitness – CrossFit
Warm-up
:60 Bike- Moderate
10 Lat Scap Swings
8 SA DB Strict Press ea side- Light
2 Sets:
:20 Bike Hard :40 Recover
5 T2B Variation
5 HSPU Variation/ PP
Charles Barkley (5 Rounds for reps)
5 Sets: E5MOM
RX+
3 Minutes to complete:
20/16 Calorie Bike
AMRAP in remaining time
10 DHSPU 4/2″
10 Toes to Bar
RX
3 Minutes to complete:
18/13 Calorie Bike
AMRAP in remaining time
10 HSPU M45+ 1 AM HSPU
5 T2B (2for1) OR 10 KKR/MB V-UP
Scale: Bike Cals ~1 min, HSPU to DB Push Press, KKR, V-Ups
*Score: Total reps of HSPU/T2B each round
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3min ea side
3. Forearm Smash: 5min ea side
4. Hip Floss: 3min ea side