Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
1 min bike- Moderate
5 Burpees
5 Air Squats
Warm Up PC and Front Squat
Warm Up Pull Up Variation
3 Power Clean
3 BFB
3 Front Squat
2-3 Pull Up Variation
Panama Jack (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
10 Power Clean 155/105
8 Bar Facing Burpee
6 Front Squats
4 Ring Muscle Ups
RX
10 Power Clean 135/85 M45+ 115/75 M50+ 95/65 M55+ 75/55
8 Bar Facing Burpee
6 Front Squats
4 Bar Muscle Up OR 8 CTBPU M45+ 8 Pull Ups M55+ 4 Pull Ups
Scale: PC/FS Load, Step Burpee OR Up Downs, Pull Ups to 8 Seated RIng Pull Ups OR Ring Rows
Metcon (AMRAP – Rounds and Reps)
Panama Jack: Virtual Fit
AMRAP 20:
10 DB Power Clean
8 Burpee Over DB
6 DB Front Squats
8 Bent Over Row
RX+ 50/35
RX 35/25/20
Scale: Burpee to Up Down, Front Squat to Air Squat, Bent Over Row to Superman Back extensions.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. Hamstring Floss: 3 min per side
4. Pigeon Stretch: 3 min per side
