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
COACH LED BB WARM UP:
3 Snatch Pull
3 Snatch High Pull
3 Muscle Snatch
3 BTN Push Press
3 Power Snatch
Jay Leno (13 Rounds for weight)
13 Rounds: E2MOM
RX+
30 Double Unders
3 TNG Power Snatch For Load
RX
25 Bar Hops
3 TNG Power Snatch For Load
Scale: Bar Hops to 50 Single Unders, PC for PS
Power Snatch (1 X 3 )
Metcon (13 Rounds for time)
Jay Leno: Virtual Fit
13 Rounds: E2MOM
In a 1 minute window do:
30 Double Unders RX = Object Hops
Max Rep Hang DB Snatch in remaining time
-1 min rest
Scale: Object hops to 40 Single Unders
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 2 min ea side
3. Calf Smash w/ KB: 5 min ea side
4. Wall Splits: 5 min hold + nose breathing
