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WOD

10-07-21

By October 7, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

100m Run

:60 Row

– increase intensity ea round

Tommy & Arthur Shelby (AMRAP – Reps)

AMRAP 30:

RX+

Partner A: 200m MB Run 20/14

Partner B: Max Cals on Rower

-When partner A returns from run partner B switches off rower and begins run while partner A begins to row for max Calories.

RX

Partner A: 200m MB Run 14/10 55+ 10/6

Partner B: Max Cals on Rower

Scale: Bike .4/.3 Mi for run

*Solo = 200m Run, 1 min row for calories.

**Score = total calories rowed. Do NOT reset Rower!

Cool Down

1. Wall Splits: 5 min hold + nose breathing

2. Calf Smash w KB: 5 min ea side

3. Poas Smash w KB: 5 min ea side