Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
200m Run
:60 Row- Rd1: Easy Rd2: Moderate Rd3: hard
Max Cal Row in 30 minutes w/partner run (AMRAP – Reps)
AMRAP 30: Partner WOD
Max Calorie Row.
At 3..2..1..Go..Partner A will begin rowing for Calories, partner B will Run 200m, when partner B returns from Run they will switch out on the rower with partner A and partner A will run 200m and so on. Continue for max calories in 30 minutes.
Scale: run to 250/200m ski
**solo row for cals: E2MOM Run 200m. Start with run.
Cool Down
1.800m Walk with friends
2. Calf smash w/KB: 5 min ea side
3. Wall Splits + nose breathing: 5 min hold
