11-05-21

Blade Method Fitness – CrossFit

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Warm-up

2 min Row: :60 mod :20 hard :40 easy

20 BW Step Back Lunges

10 Lat Scap Swings

8-10 WU DB Snatch

2 Sets:

:20 Row Hard :40 Recover

4-6 WU DB Snatch

4 ea side SA OVH DB Lunge

6-8 KTE/KKR/Suitcase

Elsa & Anna (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

16 DB Snatch 70/55

20 SA OVH DB Lunge

24 Knees to Elbow

30/24/27 Calorie Row

RX

16 DB Snatch 50/35 M45+ 35/25 M60+ 30/20

20 SA OVH DB Lunge ” ”

20 Knees to Elbow

30/24/27 Calorie Row

Scale: DB load, KTE to KKR, Suitcases

Cool Down

1. 800m Walk

2. Pigeon Stretch: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side