Blade Method Fitness – CrossFit
Metcon (2 Rounds for reps)
5 Sets: E2MOM
:30 Bent Over Row
:30 Rest
:30 Single Leg V-Up
:30 Rest
RX++ 70/53 RX+ 50/35 RX 35/25/20
*Score Lowest rep achieved throughout the 5 rounds.
Slush Puppie (AMRAP – Rounds and Reps)
AMRAP 14:
RX+
35 Double Unders
12 Chest to Bar Pull Ups
35 Double Unders
12 Toes to Bar
RX
35 DU OR 70 SU
12 Pull Ups
35 DU OR 70 SU
6 T2B OR 12 KKR OR Wtd V-Ups
Scale: Jump Rope to 9/7 Cal Ski, Pull Ups to SRPU OR Ring Row, KKR Wtd V-Ups to V-Ups
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3min ea side
3. Forearm Smash: 3 min ea side
4. Calf Smash w/ KB: 5 min ea side
