Blade Method Fitness – CrossFit
Warm-up
10 Lat Scap Swings
10 BB PC
10 BB Back Rack Lunge
10ea side SA DB Strict Press
2 Sets:
3-5 WU Pull Up Variation
3-5 Warm Up PC
4-6 Warm UP BRL
6-8 WU Push Up Variation
Nina & Nico (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
12 Bar Muscle Up
14 Power Clean 165/115
16 Back Rack Lunge 165/115
20 DHSPU 4/2″ 2Green/1Green
RX
6 Bar MU OR 12 CTBPU
14 Power Clean
16 Back Rack Lunge
20 HSPU M45+ Push Ups
Loads: 135/95 M45+ 125/85 M50+115/75, Pull Ups M60+ 85/45, Ring Row, Push Ups to Box
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
