Announcements
Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
8 Wall Ball
5 Burpee
20 Double/Single Unders
#Blacklivesmatter (5 Rounds for time)
5 Rounds: E6MOM
25 Wall Balls RX+20/14(10ft) RX 14/10 60+ 10/6
20 Burpees
46 Double Unders 60+ Single Unders
Scale: WB Load OR Goblet Squat OR Air Squat, Burpees to Up Downs, Burpee number, Double Undes to 46 Single Unders.
*This workout is to bring awareness that racism is alive in our country and communities and that being silently non-racist will not help end this reality. Being actively non-racist, educating each other and listening to our black community is what can help bring change in hearts and minds across our land.
Metcon (5 Rounds for time)
#blacklivesmatter: Virtual Fit
5 Rounds: E6MOM
25 Goblet Thrusters RX+ 50/35 RX 35/25/20
20 Burpees
46 Double Unders
Scale: GT to Goblet Squat or Air Squats, Burpee #, Double Unders to Object Hops OR Single Unders
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 2 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
