Blade Method Fitness – CrossFit
Warm-up
1 min row- moderate
20 Plate Jumps
8 Warm Up DB Snatch
1 min row- harder
8 Warm Up Box OBJ
8 Working DB Snatch
:30 Sprint-:30 Recover
Good Ol Saint Nick II (6 Rounds for time)
6 Rounds: E5MOM
RX+
20/17 Calorie Row
16 Box Over Box Jumps 24″
12 Hang DB Snatch 70/50
RX
18/14 Calorie Row
16 Box Over Box Jumps 24/20″ M50+ Step 60+ 20/16
12 Hang DB Snatch 50/35 M50+ 40/25 60+ 30/20
Scale: Box Height/Step Ups, DB Load
DB Snatch alternating OR 6/6
Cool Down
1. 5-10 min bike
2. Ankle Floss: 3 min ea side
3. Calf Smash: 5 min ea side
4. Wall Splits + nose breathing: 5 min hold
