Blade Method Fitness – CrossFit
3 Amigo 10K Row (Time)
In Teams of 3 Row 10,000 Meters
Partner A will Begin Rowing while Partner B does 20 Double Unders OR 50 Single Unders- Then 15 SIt Ups. Partner C will rest until Partner A comes off the rower to complete their 20 DU/50 SU While Partner B moves to the Bull Pen to rest while Partner C begins to Row. Follow This order switching as you choose until all 10,000m are complete.
Partner A Starts Row
Partner B Starts DU/SU & Sit Ups
Partner C Rests
*Scale Jump Rope to 6 Burpees.
**50 Minute Time Cap. 1 Sec added on to time for every M not completed in Time Cap
***Teams of 2 Row 6,700 meters. Partner B mandatory 1 min rest after Jump Rope and Sit Ups
****1,000m max per turn
1. Walk around building with friends
2. Calf Smash w/ KB: 5 min ea side
3. Pigeon Stretch: 3 min ea side