Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
Row :20 Mod :20 Hard :20 Easy
10 Lat Scap Swings
16 BW Step Back Lunge
10 SA DB Press ea side- light
2 Rounds:
:20 Row Sprint :40 Easy
6 Warm UP Lunge 6 Working Lunge
6-8 PU Variation
6-8 Push Up Variation
Lexington & Concord II (AMRAP – Rounds and Reps)
AMRAP 25:
RX+
40/32/36 Calorie Row
30 CTBPU
40 FR Step Back Lunge 2 X 50/35
30 HSPU
RX
40/28/32 Calorie Row
30 Pull Ups
40 FR Step Back Lunge 2 X 35/25/20
30 Push Ups OR 1 AM HSPU
Scale: PU to SRPU OR Ring Row, Lunge weight OR BW Lunge, Push UPs to Box.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side