Blade Method Fitness – CrossFit
Warm-up
:60 Row- moderate
6 Burpees
2 Rounds:
:20 Row Hard :40 Recover
6 Erg Burpee
Achy Breaky Heart (AMRAP – Rounds and Reps)
AMRAP 30:
RX+ Partner
30/24/27 Calorie Row
30 Burpee Over Rower M50+ Step Over Rower
RX Solo
15/12 Calorie Row
:30 Rest
15 Burpee Over Rower M50+ Step Over Rower
:30 Rest
Cool Down
1. walk around building with friends
2. Pec smsh w/ball
3. Pigeon Stretch: 5 min ea side