07-20-21

Blade Method Fitness – CrossFit

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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