Blade Method Fitness – CrossFit
Warm-up
2-3 min bike- moderate
10 Lat/Scap Swings
10 Air Squats
5 burpees
:20 Bike Hard :40 Recover
2 Rounds;
8-10 Wall Ball
6 Burpee
6 PU Variation
Charlie & Grandpa Joe (AMRAP – Rounds and Reps)
Partner WOD:
Amrap 22
30 Wall Balls 20/14# M50+ 14/10
24 Partner Burpees
18 Pull Ups RX+ CTBPU
Scale: WB load, Reg Burpee, PU to SBPU or RR
*partition Reps as you choose 1 partner works at a time. Solo 1/2 reps 1:1 round rest ratio
Cool Down
1. 5-10 min bike OR 800m Walk with friends
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
