Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 Hard :40 Easy
10 Air Squats
10 Lat/Scap Swings
5 Burpees
10 Wall Balls
6-8 Pull Up Variation
5 Burpees
BACASTRONG 9 (AMRAP – Rounds and Reps)
Join together as a community as we continue to pray and battle with Anthony in his new fight.
AMRAP 33:
RX+
33 Wall Ball 20/14
33 Pull Ups
33 Burpees
RX
33 Wall Ball 14/10 M55+ 10/6
33 Ring Rows
33 Step Burpee
Scale: WB load OR Air Squats, Burpee to Up-Down
Cool Down
1. 800m Walk with friends
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder/Peck Floss: 3 min ea side
