02-10-22

Blade Method Fitness – CrossFit

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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