Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Simba & Nala (AMRAP – Rounds and Reps)
AMRAP 24: Partner WOD
RX+
10 Devils Press 50/35
20 Alternating DB Lunges 50/35
30 HSPU
4 Rope Climbs
RX
10 Devils Press 35/20 M55+ 25/15
20 Alt DB Lunges 35/20 M55+25/15
30 1AM HSPU OR 30/20 Push Ups
2 Rope Climbs (scored 2 for 1)
Scale: DP Load OR Reg Burpee, Lunge Load OR BW Lunge, Push Ups to Box, Rope Climbs to 4 Rope Climb Progressions OR 12 Total Seated Ring Pull Ups
Metcon (AMRAP – Rounds and Reps)
Simba & Nala: Virtual Fit
AMRAP 24:
10 SA Devils Press 5R/5L +50/35 RX 35/25/20
10 SA Front Rack Lunge-Alternating +50/35 RX 35/25/20
10 HSPU= RX+ Push Ups +RX
10 SA Deadlift 5R/5L +50/35 RX 35/25/20
:60 Rest
Scale: DB/KB Load, BW Lunges, Push Ups to Box,
Metcon (AMRAP – Rounds and Reps)
Simba & Nala: Virtual Fit Bodyweight
AMRAP 24:
10 Burpees
20 +Jumping Lunges RX= Step Back Lunge-Alternating
10 HSPU= RX+ Push Ups +RX
20 SL Bodyweight RDL-Alternating
:60 Rest
Cool Down
1. 5 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Hip Floss: 3 min per side
4. Forearm Smash: 5 min per side
