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
Warm-up
200m run
10m BW lunge
:30 HS Hold On Wall
10 Lat scap swings
200m Run
8 Warm Up Walking lunge
10m HS Walk OR Bear Crawl
1 Rope Climb OR 2 Rope Progressions
Happy 27th Gage! (AMRAP – Rounds and Reps)
AMRAP 27
RX+
2 200m Shuttle Sprints
4 10m SA OVH Walking Lunge 50/35
2 10m HS Walk
4 Rope Climbs
RX
2 200m Shuttle Sprints
4 10m SA OVH Walking Lunge 35/25/20 60+30/15
4 10m Bear Crawl
2 Rope Climbs 60+ 4 Rope Progressions
Scale: SS to 15/10 Calorie Bike, Goblet OR BW lunge, Rope Climbs to 2 for 1 rope progressions.
Metcon (AMRAP – Rounds and Reps)
Happy 27th Gage!: Virtual Fit
200m Shuttle Sprint
10m SA OVH Walking Lunge RX+ 50/35-RX 35/25/20
10m HSW OR 20m Bear Crawl
4 Strict Pull Ups OR 8 Bent Over Rows 50/35-35/25/20
-1 min rest
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min ea side
3. Pigeon Stretch: 2 min ea side
4. Psoas Smash w/ Pso-Rite OR KB: 5 min ea side
