Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
2 min bike: :60 mod :20 hard :40 easy
2 Rounds:
8-10 WB
6-8 Warm UP KBS-6-8 Working KBS
6-8 Burpees
Boston Tea Party (Time)
25-20-15-10-15-20-25
RX+
Wall Ball 20/14(10ft)
KBS 70/53
Burpee
RX
Wall Ball 14/10 M60+ 10/6
KBS 53/35 M50+ 44/26 M60+ 35/18
Burpee M60+ Up Down
Scale: WB load, KB load, Burpee to Up down. Rep # of ea movement
*All week we will once again celebrate the monumental events that led to the fight for our Nations independence.
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
