Blade Method Fitness – CrossFit
Warm-up
:60 Row- moderate
20 Plate Jumps
200m Run
2 Rounds:
:20 Row Hard :40 Easy
6 BOBJ
100m Run
Better Than Ezra (AMRAP – Rounds and Reps)
AMRAP 30: Alternating Rounds
RX+
20/17 Calorie Row
12 Box Over Box Jumps 30/24″
200m Run
RX
18/14 Calorie Row
12 Box Over Box Jumps 24/20″
200m Run OR 15/12 Calorie Bike
Scale: Box Step Overs.
*Solo = 1:1 Work/Rest
Cool Down
1. 800m walk with friends
2. Hamstring Floss: 3min ea side
3. Ankle Floss: 3min ea side
4. Wall Splits + nose breating: 5 min