Blade Method Fitness – CrossFit
Warm-up
1 min row :20 mod :20 hard :20 easy
10 SA Strict PResss Ea Arm
10 Lat/Scap swings
5 strict V-Ups
2 Rounds:
1 min row: working pace
10 WU DP STOVH RD2: Working DB STOVH
8 WU Pull Up Variation
6 WU T2B Variation
Flux Capacitor (6 Rounds for time)
6 Rounds: E5MOM
RX+
18/15 Calorie Row
15 DB STOVH 50/35
12 CTBPU
9 Toes to Bar
RX
18/14 Calorie Row
15 DB STOVH 35/20
12/10 Pull Ups
9 Toes to Bar
M60+
16/12 Calorie Row
12 DB STOVH 30/15
10 Seated Ring Pull Up
9 Kipping Knee Raise
Scale: Row Cals ~ 1 min, STOVH load, PU to Seated RPU or Ring Row, T2B to KKR, V-Ups OR Suit Cases
Cool Down
1. 5 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Lat Smash w/Roller: 5 min ea side
4. Forearm smash w/ball: 5 min ea side