Blade Method Fitness – CrossFit
Warm-up
2 min bike :60 mod :20 hard :40 easy
10 Air Squats
16 BW Step Back Lunges- Alt
6 Burpees
2 Sets:
4 WU Thruster ea side
4 WU Lunges ea side
3 WU DP ea side
Outbreak (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 4:
5 SA DB Thruster
5 SA DB OVH Back Lunge
5 SA Devil’s Press
-2 min rest between amraps
RX+ 50/35 RX 35/25 M45-59 35/20 M60+ 30/15
*Athlete will perform 1 Complex on one Side of the body for 1 round. Athlete will then complete another Complex on the other side of the body for 2nd round and so on.. Athlete will pick up where she left off after rest period.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3min ea side
3. Pigoen Stretch: 3min ea side
4. 3 POS Shoulder Floss: 3min ea side
