7-23-21

Blade Method Fitness – CrossFit

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Jordan & Pippen (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

10/8/9 Ring Muscle Up

16 DB Snatch 70/50

20 DHSPU 4/2″

E5MOM incl 0:00

200m Run- Alternating

RX

10/8/9 Bar MU M40+ CTB M50+ Pullup

16 DB Snatch 50/35 M50+ 35/25

20 HSPU M50+ Push Ups

E5MOM incl 0:00

200m Run- Alternating

Scale: PU to SRPU OR Ring Row OR Bent Over Row, DB load, Push Ups to Box

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Foreamr smash w/ ball: 5 min ea side