Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
:45 Bike-easy-moderate-hard
100m Run-easy-moderate-hard
Staycation (AMRAP – Reps)
AMRAP 25: Partner WOD
RX+
Partner A: Max Calorie Bike
Partner B: Run 200m
-At 3.2.1. Go, Partner A will start on the bike and Partner B will start on the run. In the time it takes Partner B to Run 200m, Partner A will bike for AMRAP Calories on the bike. Partners can switch from the run to the bike any time they wish after 200m have been run but not before. Score is total Calories achieved on the bike in the 25 minutes.
*DO NOT RESET BIKE!
Scale Run to 250/200m Row. Enter score under WOD Daycation.
RX = Solo Athlete: Max Calories in 25 Minutes. Every 15 Calories athlete will Run 200m.
Cool Down
1. Walk around building with friends
2. Wall Quad stretch: 3min ea side
3. Calf Smash w/KB: 5 min ea side
4. Wall Splits + nose breating: 5 min hold
