12-04-20

Blade Method Fitness – CrossFit

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Goodbye Karl! (AMRAP – Rounds and Reps)

AMRAP ?

40m DB Walking Lunges 50/35

12/8/10 Ring Muscle Up

20 DB Burpee Deadlift 50/35

40m Handstand Walk

RX

40m DB Walking Lunge 35/25/20 M60+ 30/15

12/8/10 Bar Muscle Up OR 2 for 1 Pull Ups

20 DB Burpee Deadlift 35/25/20

20m HSW OR 40m Bear Crawl

Scale: Bodyweight Lunges, Pull UPs to Seated Ring Pull Ups OR Ring Rows, DB BP Load.

Cool Down

1. 5 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Forearm Smash: 5 min ea side