Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 Hard :40 Easy
10 Lat Scap Swings
20-40 JR
4-6 Strict Pull Ups
2 Sets:
:15 Bike Sprint :30-40 Recover
6-8 Pull Up Variation
20 JR
6-8 T2B
:60 Rest
Devin Booker (6 Rounds for time)
6 Rounds: E5MOM
RX+
12/9 Calorie Bike
12 CTBPU
36 Double Unders
12 Toes to Bar
RX
10/7 Calorie Bike
10/8 Pull Ups
36 DU OR 60 SU
10/8 Toes to Bar
Scale: PU to SRPU OR RR, T2B to 10 KKR OR 10 wtd V-Ups OR V-Ups
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash: 5 min ea side
4. Hip Floss: 3 min ea side