03-04-21

Blade Method Fitness – CrossFit

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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