Blade Method Fitness – CrossFit
Back Squat (5 Sets X 3 Reps :03 Paused Back Squat )
:03 Lowering
:03 Pause
:01 Stand Up
-Work up to a moderately heavy Triple
*Focus is on position & tempo over load.
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. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
