Blade Method Fitness – CrossFit
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