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By June 11, 2020No Comments1 min read


Crossfit Kids Summer Camps
Advanced Athlete Performance Series

Blade Method Fitness – CrossFit

View Public Whiteboard


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