Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
10 SA DB Strict Press ea side-Light
10 DB Romanian Deadlift
-Warm UP T2B & HSPU
-Warm Up DL to working load
200m Run
5-8 Toes to Bar
5 HSPU variation
3 Deadlift
200m Run
Welcome to the Machine (5 Rounds for time)
5 Rounds: E6MOM
RX+
15 Toes to Bar
10 DHSPU 4/2″
5 Deadlift 295/205
400m Run
RX
12 Toes to Bar
10 HSPU OR 15/10 Push Ups
5 Deadlift 245/165 M50+ 205/135 M60+ 165/105
400m Run OR 500/450m Row M60+ 200m Run
Scale: T2B to MB V-Up OR V-Up, Push Ups to Box, DL Load, Run distance.
Cool Down
1. 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