Blade Method Fitness – CrossFit
Metcon (2 Rounds for reps)
EMOM 12:
1. :30 DB Push Press
2. :30 DB Bent Over Row
3. :30 Hollow Body Hold
RX+ = 50/35
RX = 35/25/20
M60+ = 30/15
*Aim for same reps across all sets. Score lowest set for PP & Row
Atlas Shrugged (AMRAP – Rounds and Reps)
AMRAP 12:
RX+
12 KBS 70/53
12 HSPU
12 CTBPU
RX
12 KBS 53/35 M50+44/26 M60+ 35/18
12 Push Ups M60F 20″ Box Push Up
12 Pull Ups M60+ Ring Row
Scale: KB load &/OR Russian Swing, Push Ups to box, Pull Ups to seated ring pull up OR Ring Row
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Hamstring Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
