Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
:60 Row- increse intensity ea round
10 Sit Ups
Partner: 200-150-100 Row/SU (Time)
RX+ Partner
200/150/175 Calorie Row
200 Sit Ups
150/120/135 Calorie Row
150 Sit Ups
100/70/85 Calorie Row
100 Sit Ups
50/35/42 Calorie Row
RX Solo
100/75 Calorie Row
100 Sit Ups
75/60 Calorie Row
75 Sit Ups
50/35 Calorie Row
50 Sit Ups
25/17 Calorie Row
25 Sit Ups
Row= Every 20 cals 20/15 Cals :60 Rest
Sit Ups = Every 20 Reps :30 Rest
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Psoas Smash: 5 mn ea side
