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:
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
