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WOD

07-01-19

By June 29, 2020No Comments1 min read

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

View Public Whiteboard

Warm-up

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 be celebrating momentum events that took place leading up to our Nations fight for Independence.

Metcon (Time)

25-20-15-10-15-20-25

DB/KB Goblet Thruster

DB/KB Swing

Burpees

RX+ 50/35

RX 35/25/20

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch 3 min per side

4. 3 POS Shoulder Floss: 3 min per side