Skip to main content
WOD

06-16-20

By June 16, 2020No Comments1 min read

Announcements

Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Summer Shirt Order – Closes June 19th
https://foreverfierce.com/collections/blade?fbclid=IwAR1UaghCHnbJHtXROuaWPtEpCTOvYyLtbOIDIqid1rFE1-3ZyLzDxq5_0Qw

Blade Method Fitness – CrossFit

View Public Whiteboard

Shoulder Press (5 Sets X 3 Reps: E2:30- Climbing)

Start @ ~ 60-65% and climb ~5% each round.

Atlas Shrugged (AMRAP – Rounds and Reps)

AMRAP 12:

RX+

12 KBS 70/53

12 HSPU

12 CTBPU

RX

12 KBS 53/35 M50+44/26 M60+ 35/18

12 Push Ups M60F 20″ Box Push Up

12 Pull Ups M60+ Ring Row

Scale: KB load &/OR Russian Swing, Push Ups to box, Pull Ups to seated ring pull up OR Ring Row

Metcon (AMRAP – Rounds and Reps)

Atlas Shrugged: Virtual Fit

RX+

12 KBS 70/53

12 HSPU

12 KB Row 6R/6L 70/53

RX

12 KBS 53/35

12 Push Ups

12 KB Row 6R/6L 53/35

Scale: KB load for Swings and Rows, Push Ups to Box.

Cool Down

1. 5 min walk/bike/row

2. Hamstring Floss: 2 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breating