Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
:60 Row Moderate to hard
10 Lat Scap swings RD2: 6-8 T2B Variation
10 BB HPC RD2: 6-8 Warm Up HPC
The Stamp Act II (5 Rounds for time)
5 Rounds: E5MOM
RX+
18/15 Calorie Row
15 Toes to Bar
12 Hang Power Clean 135/95
RX
16/12 Calorie Row
10 Toes to Bar
10 Hang Power Clean 115/75
M45+105/65 M55+95/55 60+ 85/45 KKR
Scale: Row Cal, T2B to KKR OR V-Ups, HPC load.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3min ea side
3. Hamstring Floss: 3min ea side
4. Forearm Smash: 5min ea side
