Blade Method Fitness – CrossFit
Metcon (3 Rounds for reps)
EMOM 12:
1. UB Set Strict Pull Ups
2. RX+ HS Walk OR RX Wall Walk
3. Hollow Body Rock
Scale: Strict Pull Ups to Banded Strict Pull Up OR Ring PU OR Ring Row.
Wall Walk to Partial Wall Walk OR Bear Crawl. Hollow Rock to bent knee Hollow Rock.
*Score lowest rep count for ea movement. HSW = 1 rep Every 5′
Gymnasty II (AMRAP – Rounds and Reps)
AMRAP 10:
RX+
3 Ring Muscle Ups
6 Deficit HSPU 4″
9 Knees to Elbow
RX
3 Bar MU OR 6 CTBPU
6 Deficit HSPU 2″
9 Knees to Elbow
Scale: CTBPU to 6 Pull Ups OR SRPU OR Ring Row, DHSPU to HSPU OR 1 AM HSPU OR 6 HR Push Ups
KTE to KKR OR V-Ups.
4″ Deficit = 2 green plates
2″ Deficit = 1 green plate
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Tricep Smash: 5 min ea side
