Blade Method Fitness – CrossFit
Warm-up
10 Air squats
5 tuch jumps
8 WU Russian Swings
2 Rounds:
5 WB
5 BOBJ
5 KBS
Ross & Rachel (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30 Wall Ball 20/14(10ft)
24 Box Over Box Jump 30/24″
20 Kettlebell Swing 70/53
RX
30 Wall Ball 20/14 M45+ 14/10 M55+ 10/6
24 Box Over Box Jump 24/20″ M55+ 20/16″
20 KBS 53/35 M55+ 44/26
Scale: WB load, Box Jump to step up and over, KB load OR Russian Swing
Metcon (6 Rounds for time)
Ross & Rachel: Virtual Fit
6 Rounds: E4MOM
15 Goblet Thruster
12 Box Over Box Jump 24/20″
10 KB/DB Swing
RX+ 50/35 RX 35/25/20
Scale: Tuck Jumps for Box Jumps OR Chair step ups.
Cool Down
1. 5 min bike or walk
2. Hamstring Floss: 2 min per side
3. Calf Smash w/ KB: 3 min per side
4. Wall Splits: 5 min hold + nose breathing
