05-12-22

Blade Method Fitness – CrossFit

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Warm-up

2 min row- moderate

6 shuttle run

2 Rounds:

:30 Row Hard :30 Recover

6 shuttle run

Dominos & Dice (Time)

PARTNER WOD:

RX+

500/400/450 Calorie Row

-Every partner switch = 12-10m Shuttle Sprints

*30 Calorie Cap per turn on rower.

RX (Solo)

250/200 Calorie Row

E2MOM 10-10m Shuttle Sprints

Scale: SS to 10/8 Calorie Bike

*30 minute time-cap

Cool Down

1. 400m Walk with friends

2. Hip Floss: 3 min ea side

3. Ankle Floss: 3 min ea side

4. Calf Smash: 5 min ea side