Blade Method Fitness – CrossFit
Warm-up
2-3 min bike
15 Air Squats
10 Lat Scap Swings
Warm UP PC to working Load
:20 Bike Hard :40 Recover
2 Rounds:
3 PC
6 T2B Variaton
8 WB
Back Squat (WAVE: 3-2-1 X 2 )
6 Sets: E2:30
3 @ 75-80% 3 @ 80-85%
2 @ 80-85% 2 @ 85-90%
1 @ 85-90% 1 @ 90-95%
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale 1:
7 Bar Muscle Up
50 Wall Ball 20/14
100 DU
Scale 2:
7 CTBPU OR Pull Up
50 Wall Ball 14/10
100 DU OR 100 SU
Scale 3:
7 SRPU OR Low Band PU
50 Wall Ball 14/10 OR 10/8
100 SU
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
