Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 hard :40 easy
10 Air Squats
10 SA DB Strict Press-Light
10 Lat Scap Swings
10 WU DB Snatch
:20 Bike Hard :40 Easy
2 Sets:
6-8 WB
6-8 T2B Variation
6-8 Push Ups Variation
4-6 DB Snatch
Ovechkin & Crosby (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30 Wall Ball 20/14(10ft)
24 Toes to Bar
20 DHSPU 4/2″
16 Hang DB Snatch 70/55
RX
30 Wall Ball 14/10 M60+ 12/6
24 Toes to Bar M60+ KKR
20 HSPU M50+ Push Ups
16 Hang DB Snatch 50/35 M45+ 45/30 M50+ 35/25
M60+ 30/20
Scale: WB load, KKR to V-Ups, Push Ups to Box, DB load
Cool Down
1. 5 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