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:
Row :20 mod :20 hard :20 easy
6 Burpees OR BO Paralette
4 10m Shuttle Sprints
Revere’s Ride (10 Rounds for time)
RX+
10 Rounds: E3MOM
10/9 Calorie Row
8 Burpee Over Paralette
6 10m Shuttle Sprints
RX
10/8 Calorie Row 55+ 8/6 Calorie Row
8 Burpee
6 10m Shuttle Sprint
Scale: #reps for ea movement, Burpee to Up down, 8/6 Cal Bike for shuttle sprint.
Metcon (10 Rounds for time)
Rever’s Ride: Virtual Fit
10 Rounds: E3MOM
RX+
40 Mountain Climbers (knee touch elbow)
10 Burpees
8 10m Shuttle Sprints
RX
40 Mountain Climbers
8 Burpees
6 10m Shuttle Sprints
Scale: Reps of ea movement, Burpee to Up-Down.
Cool Down
1. Hamstring Floss: 2 min ea side
2. Hip Floss: 2 min ea side
3. Calf Smash w/ KB: 5 min ea side
4. Pec Smash w/ Ball: 5 min ea side
