Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
:60 Row-increasing intensity ea round
Rd1 & 2 5 Reg Burpees Rd 3: 5 partner burpees ea
Pick Your Poison (AMRAP – Reps)
6 Rounds: E5MOM (Partner WOD)
RX+
1,000/750/875m Row
AMRAP Partner Burpees
RX
800/600/700m Row
AMRAP Partner Burpees (step over)
*Partners will partition row meters however they choose, once designated meters are completed partners will complete AMRAP partner burpees for the remaining time in the 5 minute interval. SOLO= 1/2 distance, rest 1:1 then Erg Burpees.
**Score = burpees completed over the 6 rounds.
***If partners cannot complete designated meters in 4 minutes or less, scale meters.
Cool Down
1. Walk around building with friends
2. Wall Splits: 5 min hold + nose breathing
3. Pec Smash w/ ball: 5 min ea side
