Blade Method Fitness – CrossFit
Warm-up
5 BB PC
5 BB Push Press
5 BB Push Jerk
10 Lat Scap swings
2 Rounds:
3 WU C&J
6 SS
4-6 WU Pull Up Variation
Boom & Rudder (Time)
RX+
14 Rounds: Alternating
6 Clean & Jerk 155/105
8-10m Shuttle Sprints
6/5 Bar Muscle Ups
RX
14 Rounds: Alternating
6 Clean & Jerk 125/85 45+ 115/75 55+95/65
8-10m Shuttle Sprints
10/8 CTBPU 45+ Pull Ups
Scale: C&J load, SS to 8/6 Calorie Bike, Pull Ups to SRPU OR Ring Row
Metcon (6 Rounds for time)
Boom & Rudder: Virtual Fit
6 Rounds: E3MOM
6 DB C&J
8-10m Shuttle Sprints
8 Bent Over Row
RX+ 50/35
RX 35/25/20
BODYWEIGHT:
10 Jumping Lunges
8-10m Shuttle Sprints
6 Reverse Burpees
Scale: Bent Over Row to 8 Superman Back Ext.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
