Blade Method Fitness – CrossFit
Warm-up
2-3 Rounds:
1 min bike :20 mod :20 hard :20 easy
6-8 Burpees
20-30 DU
20m Farmer Carry
The Thin Green Line (Time)
RX+
2/1.8 Mile Bike
30 Burpees
200 Double Unders
30 Burpees
200m Farmer Carry 70/53
30 Burpees
200 Double Unders
30 Burpees
2/1.8 Mile Bike
RX
2/1.5 Mile Bike
20 Burpees M55+ 20 Up Downs
100 Double Unders OR 200 Single Unders
20 Burpees
200m Farmer Carry 53/35 M55+ 44/26
20 Burpees
100 DU OR 200 Single Unders
20 Burpees
2/1.5 Mile Bike
*Farmer Carries completed in 10m increments.
Scale: Bike Distance, Burpee # OR Up Downs, SU to 40/30 Cal Ski, Farmer Carry Load.
Metcon (Time)
The Thin Green Line: Virtual Fit
RX+
800m Run
30 Burpees
200 Double Unders
30 Burpees
200m Farmer Carry- 50/35
30 Burpees
200 Double Unders
30 Burpees
800m Run
RX
800m Run
20 Burpees
100 DU OR 200 Single Unders
20 Burpees
200m Farmer Carry 35/25/20
20 Burpees
100 DU OR 200 SU
20 Burpees
800m Run
*Farmer Carries completed in 10m increments.
Scale: DU to 100 Object Jumps, Burpees to Up Downs, Farmer Carry to any object Farmer Carry.
Cool Down
1. Wall Splits + nose breating: 5 min hold
2. Pigeon Stretch: 3 min hold ea side
3. Pec Smash w/ ball: 5 min ea side
4. Foreamrm smash w/ ball: 5 min ea side
