10-29-21

Blade Method Fitness – CrossFit

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Warm-up

100m Run

5 BB Push Press

5 BB Push Jerk

10 BB Back Rack Lunge

10 Lat Scap swings + 2-3 strict pull ups or seated ring pull ups

200m Run

CT & Diem (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

24 STOVH 115/80

20 Back Rack Lunges 115/80

4 Rope Climbs

200m Run Each

RX

24 STOVH 95/65 M50+ 85/55 M60+75/45

20 Back Rack Lunges ” ” M60+ 75/BW

2 Rope Climbs OR 4 Progressions

200m Run Ea M55+ 100m Run Each

Scale: BB load for both movements, 4 Strict Pull Ups for ea rope climb or 2 progressions.

Cool Down

1. 5-10 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