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
2 rounds:
Row :20 mod :20 hard :20 easy
6-8 Box Over Box Jumps
6-8 Burpees
6-8 SS
Bike :20 mod :20 hard :20 easy
The Magic School Bus (Time)
RX+
100/85 Calorie Row
80 Box Over Box Jump 24″
60 Burpees
50 10m Shuttle Sprint
40/32 Calorie Bike
RX
100/75 Calorie Row
80 Box Over Box Jump 24/20″ M55+ 20/16″
60 Burpees M55+ Up Downs
50 10m Shuttle Sprint
40/28 Calorie Bike
Scale: Reps of ea movement, box jump to step up and over Shuttle Sprint to 50/40 Cal Ski.
Metcon (Time)
The Magic Achool Bus: Virtual Fit
1 mile run
80 Box Jump or Step Ups
60 Burpees
50 10m Shuttle Sprints
40 Burpees
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 2 min per side
3. Hip Floss: 2 min per side
4. Calf Smash w/KB: 5 min ea side
