Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 hard :40 easy
8 BB Power Clean
8 BB Push Press
8 BB Back Lunges
20 shoulder taps
100m jog
Warm Up Complex to working weight
200m Run
Warm Up HSW/BC
Boone & Crockett (AMRAP – Rounds and Reps)
AMRAP 24:
8 Power Clean
8 STOVH
8 FR Step Back Lunges
*Each partner performs 1 complex-Then
RX+ 30′ HSW each, RX 15′ HSW ea or 30′ Bear Crawl-Then
200m Run Each
RX+ 135/95
RX 115/75
M50+ 95/65
M60+ 75/45
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
