Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 Hard :40 easy
10 lat/scap swings
10 SA DB strict press-light
8-10 DB power clean-light
2 sets:
2-4 PU Variation
20 BW step back lunges
4-6 PSHU Variation
4-6 DB PC
Adam & Yadi (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
12/8/10 Bar Muscle Ups
16 DB Front Rack Alternating Lunges 50/35
20 Strict HSPU
24 DB Power Clean 50/35
RX
8/6/7 Bar MU OR 16/12/14 CTBPU M50+ PU
16 DB Front Rack Alternating Lunges 35/25/20
20 HSPU M50+ Pike Press
24 DB Power Clean 35/25/20
Scale: PU to SRPU OR Ring Row, Pike Press to Push Ups, DB load.
Cool Down
1. 3 POS shoulder floss: 3 min ea side
2. Pigeon Stretch: 3 min ea side
3. Single Leg Saddle Stretch: 3 min ea side
4. Wall Splits + nose breathing: 5 min hold
