Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
1 min bike-moderate
5 Air Squats
5 Burpees
2-3 Strict Pull Ups OR 4-6 Ring Row
Warm UP PC & FS to working Load
Warm Up Pull Up Variation
3 Power Clean
3 BFB
3 FS
2-3 PU Variation
Panama Jack (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
10 Power Clean 155/105
8 Bar Facing Burpee
6 Front Squats
4 Ring Muscle Ups
RX
10 Power Clean 135/85 M45+ 115/75 M50+ 95/65 M55+ 75/55
8 Bar Facing Burpee
6 Front Squats
4 Bar Muscle Up OR 8 CTBPU M45+ 8 Pull Ups M55+ 4 Pull Ups
Scale: PC/FS Load, Step Burpee OR Up Downs, Pull Ups to 8 Seated RIng Pull Ups OR Ring Rows
Cool Down
1. 400m walk with friends
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
