CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
200m Run
Row :20 Mod :20 Hard :20 Easy
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. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Calf Smash w/roller: 5 min p er side
5. Wall Splits: 5 min hold
