06-04-21

Blade Method Fitness – CrossFit

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Warm-up

2-3 Min Bike:

:60 moderate

:30 easy

:30 hard

:60 easy

2 rounds:

8 Wall Ball

6-8 DB Snatch

6-8 HSPU Variation

4-6 T2B Variation

Mork & Mindy (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30 Wall Ball 20/14

28 DB Snatch 50/35

24 HSPU

20 Toes to Bar

RX

30 Wall Ball 14/10

28 DB Snatch 35/25/20

24 1 abmat HSPU OR Push Ups

20 Toes to Bar

Scale: WB load, DB load, Push Ups to box, T2B to KKR/V-Ups.

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 min ea side

3. Hamstring Floss: 3min ea side

4. 3 POS shoulder floss: 3min ea side