Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
200m Run-easy-mod-hard
:30 Bike-easy-mod-hard
:30 Rest
The Autobahn III (5 Rounds for reps)
5-4 minute rounds of:
400m run
Amrap Cal Bike In Remaining Time
-2 min rest between rounds
At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Bike Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.
Scale run for row 500/450m Row
The Autobahn III (5 Rounds for reps)
5-4 minute rounds of:
400m run
Amrap Cal Bike In Remaining Time
-2 min rest between rounds
At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Bike Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.
Scale run for row 500/450m Row
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
