Blade Method Fitness – CrossFit
Warm-up
2:30 Bike- :60 Moderate :30 easy :30 Hard :30 Recover
20 in-out plate jumps
10 Lat Scap Swings
10 SA DB Strict Press- Light
5 Burpees
2 Rounds:
20 Jump Rope
6 Warm UP DB C&J
6 Warm UP DB BP DL
3-5 Pull Up Variation
Janis Joplin (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
50 Double Unders
10 DB Clean & Jerk 50/35
8 DB Burpee Deadlift 50/35
6/4 Ring Muscle Ups
RX
50 DU OR 100 Single Unders
10 DB Clean & Jerk 35/25/20 M60+ 30/15
8 DB Burpee Deadlift 35/25/20 M60+ 30/15
6/4 Bar Muscle Ups OR 12/8 CTBPU M50+ Pull Ups
Scale: DB load, Pull Ups to seated Ring Pull Up OR Ring Row. Jump Rope to 10/7 Cal Ski
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
