Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
2-3 Rounds:
:30 Bike Moderate
:20 Hard
:40 Easy
6-8 Burpees
Revere’s Ride II (2 Rounds for reps)
RX+ = Partner
8 Rounds:
2 Minute Calorie Bike
2 Minute Partner Bupree 50+ Step
RX = Solo
8 Rounds:
1 Minute Calorie Bike
1 Minute Rest
1 Minute Burpee Over Paralette 50+ Step
1 Min Rest
*Score Total Bike Cals & Total Burpees across all 8 Rounds
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea sdie
3. Hip Floss: 3 min ea side
4. Pec Smash: 5 min ea side
