Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
:45-:60 bike
6 Burpees
10 Sit Ups
King Of The First Men (Time)
Partner WOD:
10 Mile Bike
-Switch as you choose
-Every Partner Switch Requires:
RX+ 10 Burpees + 20 Sit Ups
RX 8 Burpees + 15 Sit Ups
M60+ 6 Burpees + 12 Sit Ups
*Partner A will begin on the bike, Partner B will do Burpee + Sit Up Requirement, once partner B finishes the Burpee + Sit Up requirement they are eligible to switch. When Partner A wants to switch off the bike, Partner B will begin biking while partner A performs Burpee + Sit Up Requirement.
Scale: Plank Burpee, Sit Up Number, Sit Up ROM
**Solo bikes 6/5 miles, performs burpee + sit up requirement every 3 minutes. Starts with burpee + sit up.
Cool Down
1. Wall Quad Stretch: 3 min ea side
2. Pec Smash: 5 min ea side
3. Hip Floss: 3 min ea side
