Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
200m Run
:60 Row Rd1: Easy Rd2: Moderate Rd3: Hard
The Autobahn IV (5 Rounds for reps)
5-4 minute rounds of:
400m run
Amrap Calorie Row In Remaining Time
-2 min rest between rounds
RX = .6/.5 Mile Bike instead of Run.
At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Row Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.
Scale: 200m Run
Cool Down
1. 800m Walk with friends
2. Hip/Psoas Smash w/KB: 5 min ea side
3. Calf Smash w/KB: 5 min ea side
