10-22-21

Blade Method Fitness – CrossFit

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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