Blade Method Fitness – CrossFit
Warm-up
2-3 min bike- moderate
10 Lat/Scap Swings
10 Plate Jumps
10 Air Squats
:20 bike hard :40 easy
5 T2B Variation
5 WU DB Thruster
15-20 Jump Rope
Warm Up DB Thruster to working load
3 DB Thruster
4 T2B Variation
15-20 Jump Rope
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Scale 1:
4 DB Thrusters 35/25/20
6 Toes to Bar
24 Double Unders
Scale 2:
4 DB Thrusters 3/25/20/15
6 Wtd V-Ups OR V-Ups
24 Single Unders
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Pigeon Stretch: 3 min ea side
