05-25-21

Blade Method Fitness – CrossFit

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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