11-09-20

Blade Method Fitness – CrossFit

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Back Squat (6 Sets X 2 Reps: E2MOM)

Building to a moderately heavy 2. Starting Load ~ 70%

Billy the Kid (AMRAP – Rounds and Reps)

AMRAP 12:

RX+

60 Double Unders

30 Wall Balls 20/14

20 Burpees

RX

60 Double Unders

30 Wall Balls 14/10 M60+ 10/6

20 Burpees (Step)

Scale: DU to 120 SU OR 10/7 Cal Bike, Wall Ball Load, Burpee to Up-Down

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Pigeon Streth: 3 min ea side