Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
CrossFit Blade – CrossFit
Warm-up
8 Barbell Thrusters
8 BB SDHP
100m Jog
5 Warm UP Thrusters
5 Warm Up SDHP
100m Run
4 Working Thrusters
4 Working SDHP
100m Sprint
Carlin my Darlin (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds
6 Thrusters
5 Sumo Deadlift High Pull
100m Sprint
Every 4:00 inc 0:00 19 Toes to Bar
RX+ 115/80
RX 95/65
M50+ 75/55 & KKR
M60+ 65/45 & KKR
Scale: Barbell Load, KKR to V-Ups/Suit Cases, 100m Sprint to 8/6 Calorie Bike
Metcon (AMRAP – Rounds and Reps)
Carlin my Darlin: Virtual Fit
AMRAP 24: Alternating OR Rest 1:1
6 DB Thrusters
5 DB SDHP
100m Sprint
Every 4:00 incl 0:00 19 V-Ups, SOLO = 10 V-Ups
RX+ 2 X 50/35lb DB
RX 2 X 35/25/20lb DB
Scale 1 DB X 3 ea side for both movements
Cool Down
1. 5 min walk/bike/row
2. Wall Quad Stretch: 2 min ea side
3. 3 POS SHoulder Floss: 3 min ea side
4. Hamstring Floss: 2 min ea side
