06-17-20

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

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Warm-up

1 min bike: :20 mod :20 hard :20 easy

:30 bike sprint

Aldous Huxley (10 Rounds for weight)

EMOM 30:

RX+

1. 15/12 Calorie Bike

2. 3 TNG Clean For Load

3. Rest

RX

1. 12/8 Calorie Bike

2. 3 TNG Clean Flor Load

3. Rest

*Cleans can be Power, Split or Squat.

Scale: Bike Cals.

Metcon (10 Rounds for reps)

Aldous Huxley: Virtual Fit

EMOM 30:

1. 100m Sprint OR 15/12 Cal Bike OR Row

2. AMRAP DB/KB Hang Clean-Alternating

3. Rest

RX+ 50/35

RX 35/25/20

Cool Down

1. Hamstring Floss: 2 min per side

2. Hip Floss: 2 min per side

3. Pigeon Stretch: 2 min per side

4. Single Leg Quad Stretch: 2 min per side

Power Clean (1 x 3)

Clean (1 x 3)