Blade Method Fitness – CrossFit
Warm-up
2 min bike :60 mod :20 hard :40 easy
10 lat/scap swings
20 BW Step Back Lunge Alternating
6 Burpees
6-8 WU DB Power Snatch
3-5 woking PU variation
4-6 working DB Lunge
6 Burpees
4-6 working DB Power Snatch
Boyz II Men (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
10/8/9 Ring Muscle Ups
16 DB Front Rack Alternating Lunges 50/35
20 Partner Burpees
16 DBL DB Hang Power Snatch 50/35
RX
10/8/9 Bar Muscle Ups OR 2 for 1 CTBPU 50+ PU
16 DB Front Rack Alternating Lunges 35/25/20
20 Partner Burpees 50+ Step
16 DBL DB Hang Power Snatch 35/25/20 60+ 30/15
Scale: Pull Ups to Seated Ring Pull Ups OR RIng Rows, DB Load, Burpees to Up Downs OR Reg Burpee.
