Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 min row :20 hard :20 mod :20 easy
1 min bike :20 hard :20 mod :20 easy
8 Burpees
10 MB Sit Ups
10 MB Russian Twist
Charlie Daniels (Time)
RX+
100/85 Calorie Bike
100 Med Ball Sit Ups 20/14
100/85 Calorie Row
100 Med Ball Russian Twist 20/14
100 Burpees
RX
90/70 Calorie Bike
100 Med Ball Sit Ups 14/10 55+ 10/6
90/70 Calorie Row
100 Med Ball Russian Twist 14/10 55+ 10/6
80 Burpees 55+ Step Burpee
Scale: Reps of ea movement, BW Sit Ups and Russian Twist
*Ball Touches floor on each side for Russian twist, 1 is 1. Feet must be off floor for RX movement. Ball Touches floor behind the head and touches feet at the top of sit up for RX movement.
Cool Down
1. Walk 800m w/ friends in the Vitamin D Rich pocket of the world we live
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Pec Smash: 5 min ea side
