Blade Method Fitness – CrossFit
AC: 6 Sets: .5mi bike-400m Row-200m Run (Time)
6 Sets:
.5mi Bike-easy
400m Row-moderate
200m Run-hard
*Intensity increases each movement then back to recovery on the bike. Pacing should be even and consistent each movement throughout whole aerobic session. 10mi bike pace, 2k row pace, 400m For time pace.
Metcon (4 Rounds for weight)
4 Giant Sets:
8-10 DB Bench
10 DB Romanian Deadlift
8-10 DB Renegade Row
10 DB FR Step Back Lunge
*choose loads for ea movement
