Blade Method Fitness – CrossFit
Warm-up
2-3 min bike
:60 moderate :30 Hard :30 Easy :60 mod
10 Air Squats
10 Burpees
2 Sets:
6-8 Warm Up WB
4-6 WU Devils Press 2nd set working weight
Mario & Luigi (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds
RX+
15 Wall Ball 20/14(10ft)
10 SA Devils Press 50/35
Every 4:00 inc 0:00 30′ HSW each
RX
15 Wall Ball 14/10
10 SA Devils Press 35/25/20
Every 4:00 inc 0:00 60′ Bear Crawl ea OR 15′ HSW
Scale: WB load or WB to Goblet Squat, DP load OR Reg Burpee.
SOLO = 1:1 Rest
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3min ea side
3. Pigeon Stretch: 3min ea side
4. 3 POS Shoulder Floss: 3min ea side
