Blade Method Fitness – CrossFit
Warm-up
1 min bike :20 mod :20 hard :20 easy
10 BB DL
10 BB Strict Press
10 BB Push Press
Warm Up to Deadlift Load
:30 Bike Sprint- :30 Recover
4 Deadlift
6-10 Push Up Variation
Lime and the Cococunt (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30/24/27 Calorie Bike
24 HSPU
16 Deadlift 225/155
RX
30/20/25 Calorie Bike
24 1 AM HSPU OR HR Push Ups
16 Deadlift 185/125 M50+ 165/105 M60+ 155/85
Scale: Bike Cals, Push Ups to box, DL load
Metcon (6 Rounds for time)
Lime and the Coconut: Virtual Fit
6 Rounds: E4MOM
RX+
200m Run
12 HSPU
12 DB Deadlift 50/35
RX
200m Run
12 1am HSPU OR 12 Hand Release Push Ups
12 DB Deadlift 35/25/20
Scale: 200m Run to 18 Burpees OR Up Downs, Push Ups to elevated push up. Deadlift to Jumping Lunges.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Psoas Smash w/ Pso-Rite OR KB: 5 min ea side
