Blade Method Fitness – CrossFit
Chan & Tucker (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
12 Deadlift 255/175
20 Partner Burpees
4 Rope Climbs
16 Strict HSPU
RX
12 Deadlift 215/135 M45+ 205/115 55+175/105
20 Partner Burpees 50+ Step
4 Rope Climbs OR 8 Strict Pull Ups
16 HSPU M50+ Push Ups
Scale: DL load, Partner Burpees to step or reg burpee, Rope Climbs to Rope Progressions or 8 ea Seated strict Ring Pull Ups OR Ring Row
Metcon (6 Rounds for time)
Chan & Tucker: Virtual Fit
6 Rounds: E4MOM
10 DB Deadlift + 50/35 RX 35/25/20
10 Burpee Over DB
10 Bent Over Row
8 HSPU OR RX Push Ups
Scale: DL/Row to 1 DB ea side X 10 reps ea, Reg Burpee, elevated push ups.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm smash w/ ball: 5 min ea side
