Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
100m Run
10 Lat Scap Swings
20 BW Lunges
5 BB Strict Press-5 BB PP-5 BB Push Jerk
10 BB Power Snatch
2 Sets:
100m Run
6 WU BR Lunges
3 Warm UP Power Snatch
3 Warm UP Back Squats
4-6 Pull Up Variation
Venus & Serena (Time)
3 Rounds:
10 Power Snatch
4-100m Shuttle Sprints 50/50-Alt
16 Back Rack Lunges
-Then
50/40/35 Pull Up Variation
-Then
3 Rounds:
14 STOVH
4-100m Shuttle Sprints
16 Back Squats
RX+ 165/115 Bar Muscle Ups
RX 125/85 CTBPU OR 1 for 2 Bar MU
M45+ 115/75 Pull Ups
M50+ 105/65 Pull Ups
M60+ 75/45 Ring Row OR Pull Ups
*30 min time cap
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
