Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
10 Air Squats
200m Run
2 Rounds:
6-8 Warm Up Wall Balls
6-8 WU DB Snatch
6-8 WU T2B Variation
Richard & Khalan (Time)
6 Rounds: Partner WOD
RX+
30 Wall Balls 20/14(10ft)
24 DB Snatch 50/35
20 Toes to Bar
200m Run-(each alternating)
RX
30 Wall Balls 20/14
24 DB Snatch 35/20(25/30)
16 Toes to Bar
200m Run-(each alternating)
M55+
30 Wall Balls 14/10
24 DB Snatch 35/20
14 Toes to Bar OR 2for1KKR
200m Run-(each alternating)
Scale: WB load, DB Sntach load, TTB, KKR or V-Ups, Run to 12/9 Cal Bike
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3min ea side
3. Hamstring Floss: 3min ea side
4. 3 POS Shoulder Floss: 3min ea side
