05-27-21

Blade Method Fitness – CrossFit

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Warm-up

2-3 Rounds:

:60 Row mod to hard

20-30 Jump Rope

Partner 500/400 Calorie Row-Every switch = 50 DU (Time)

RX+

Partner 500/400/450 Calorie Row

-Every switch = 50 DU OR 100 SU

Partner A Starts on Bike, Partner B Starts on Jump Rope

RX

Solo 250/200 Calorie Row

-Every 2 minutes = 50 DU OR 100 SU

Workout starts on rower

Scale: Jump rope to 12/8 Calorie Ski

Cool Down

1. Cheer on your classmates to finish

2. Walk around building with friends

3. Calf Smash: 5min ea side

4. Wall Splits + nose breathing: 5min hold