Blade Method Fitness – CrossFit
Warm-up
10 BB C&J
6 Burpees
20 Jump Rope
Warm Up to C&J Load with 3 reps ea weight
2 C&J
6 Burpee
20 Jump Rope
Claire the Master (AMRAP – Rounds and Reps)
HAPPY BIRTHDAY COACH CLAIRE!!
AMRAP 35:
RX+
8 Clean & Jerk 185/135
26 Bar Over Burpee
85 Double Unders
RX
8 Clean & Jerk 155/105 M45+ 135/95 M50+115/75 M60+ 95/55
26 Burpees
85 Double Unders
Scale: C&J load, Burpees to Up downs, DU to 85 Single Unders
Metcon (AMRAP – Rounds and Reps)
Claire the Master: Virtual Fit
AMRAP 35:
8 DB Clean & Jerk
26 Burpee Over DB
85 Double Unders
RX+ 50/35
RX 35/25/20
Scale: Reg Burpee, DU to 85 Single Unders OR Mountain Climbers
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Calf Smash: 5 min ea side
