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
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
