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:
Row :20 mod :20 hard :20 easy
4-6 10m Shuttle Sprints
Glass Half Full (16 Rounds for reps)
8 Rounds:
1 Min ME Calorie Row
-1 Minute Rest
1 Min ME 10m Shuttle Sprints
-1 Min Rest
Scale: 10m Shuttle Sprint to Cal Ski OR Bike
*1 year re-test
Cool Down
1. Calf Smash w/ KB/Roller: 5 min per side
2. Hamstring Smash w/ ball/roller: 5 min per side
3. Wall Quad Stretch: 3 min per side
4. Seated Forward Fold w splits: 3 min hold
