09-25-20

Blade Method Fitness – CrossFit

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Mork & Mindy (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30 Wall Ball 20/14

28 DB Snatch 50/35

24 HSPU

20 Toes to Bar

RX

30 Wall Ball 14/10

28 DB Snatch 35/25/20

24 1 abmat HSPU OR Push Ups

20 Toes to Bar

Scale: WB load, DB load, Push Ups to box, T2B to KKR/V-Ups.

Metcon (Time)

Mork & Mindy: Virtual Fit

AMRAP 24:

Partner Version

30 Goblet DB Thruster

28 DB Snatch

24 HSPU OR Push Ups

20 V-Ups

Solo Version:

15 Goblet DB Thruster

14 DB Snatch

12 HSPU OR Push Ups

10 V-Ups

:60 Rest

RX+ = 50/35

RX = 35/25/20

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side