Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
:45 Bike- increase intensity ea round
5 SS- increase speed ea round
:45 Row-increase intensity ea round
Henry Tudor (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
18/15 Calorie Row
9- 10m Shuttle Sprints
15/12 Calorie Bike
RX
15/12 Calorie Row
7- 10m Shuttle Sprints
12/9 Calorie BIke
M50+
12/9 Calorie Row
7- 10m Shuttle Sprints
10/7 Calorie Bike
Scale: 10m Shuttle Sprint for 10/8 Cal Ski or 10 Burpee
Cool Down
1. Walk around building with friends.. breathe in the rainy air and all it’s glory
2. Wall Quad stretch: 3 min ea side
3. Calf Smash: 5 min ea side
