Blade Method Fitness – CrossFit
Warm-up
Row :20 mod :20 hard :20 easy
10 Lat Scap Swings
8 SA DB Strict Press-Light
2 Rounds:
:30 Row Moderate
5 T2B Variation
5 WU DB Push Press RD2: 5 Working DB Push Press
3-4 Pull Up Variation
Return of the Jedi (5 Rounds for time)
5 Rounds: E5MOM
RX+
18/15 Cal Row
12 Toes to Bar
10 DB Push Press 50/35
6/5 Bar Muscle Up
RX
18/12 Calorie Row
10 Toes to Bar
10 DB Push Press 35/25/20
10/8 CTBPU M55+ Pull Ups
Scale: T2B to Knees to Chest, KKR OR V-Ups, DB load, Pull Ups to Seated Ring Pull Ups OR Ring Rows.
Metcon (5 Rounds for time)
Return of the Jedi: Virtual Fit
5 Rounds: E5MOM
200m Run
12 V-Ups
10 DB/KB Push Press
10 Bent Over Row
RX+ 50/35
RX 35/25/20
Scale: V-Ups to Suit Cases, DB load OR Push Ups, Bent Over Row Load OR Superman.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min per side
3. Forearm Smash w/ ball: 5 min per side
4. Wall Splits: 5 min hold + nose breathing
