Blade Method Fitness – CrossFit
Warm-up
1 min bike- moderate
10 BB Power Clean
8 SA DB/KB Strict Press
Warm Up to PC load
Warm Up Push Up Variation
:30 Bike- Hard
4 Power Clean
3-4 Working Push Up Variation
Steve Urkel & Carl Winslow (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30/24/27 Calorie Bike
16 Power Clean 165/115
14 Strict DSHPU 2/1″
RX
30/20/25 Calorie Bike
16 Power Clean 135/95 M45+ 125/85 M50+ 115/75 M55+ 95/65 M60+ 85/55
14 DHSPU 2/1″ M45+ HSPU M50+ 1 abmat HSPU M55+ Push Ups
Scale: PC load, HSPU to 2 for 1 Floor OR Box Push Ups.
*30 min time cap.
Cool Down
1. Cheer on your mates
2. 3 POS Shoulder Floss: 3 min ea side
3. Hamstring Floss: 3 min ea side
4. Wall Quad Stretch: 3 min ea side
