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
4 Burpees
10 Step Back BW lunge
10 Lat Scap activators
3 Warm Up DP
6 WU DB SB Lunge
6 WU DB PC
6 Toes to Bar
Warm UP working weight of ea movement
Metcon (AMRAP – Rounds and Reps)
Paris & Helen: Virtual Fit
AMRAP 24 SOLO
4 Devil’s Press
6 DB Front Rack Step Back Lunges
8 DB Power Clean
10 V-Ups
-1 min rest
RX+ 50/35
RX 35/25/20
Scale: Single Arm Movement for DP, Lunge & PC. DB lunges can be 12 jumping lunges
Paris & Helen (AMRAP – Rounds and Reps)
8 Devil’s Press
12 DB Front Rack Step Back Lunges
16 DB Power Clean
20 Toes to Bar
RX+ 50/35
RX 35/25/20
M60+ 30/15
Scale: DP, Lunge, PC load, DP to burpee, Lunges to BW lunges, T2B to KKR OR V-Ups/Suit Cases
Cool Down
1. 5 min bike/row/walk
2. Hamstring Floss: 2 min ea side
3. Pigeon Stretch: 2 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
