Blade Method Fitness – CrossFit
Warm-up
3 min bike: :60 mod :20 hard :40 easy :20 hard :40 easy
10 Lat/Scap Swings
10 SA DB Strict Press-Light
10 Russian Swings
2-3 Rounds:
1-2 PU Variation
2-4 Push Up Variation
4-6 Warm UP KBS Then Working KBS
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
HERO WORKOUT!
Scale 1:
2 Bar Muscle Up
4 HSPU
8 KBS 70/53 OR 53/35
Scale 2:
4 CTBPU
4 HSPU
8 KBS 53/35
Scale: 3
4 Pull Ups
4 Pike Press
8 KBS 44/26
Scale 4:
4 Seated Ring Pull Up
4 Push Up/Box Push Up
8 KBS 44/26 – 35/18
Cool Down
1. 400-800m Walk with friends
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
