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
Bike :20 mod :20 hard :20 easy
10 lat scap swings
10 BW step back lunge
10 SA KB Press- Light
2 Rounds:
Bike :15 sprint :15 Recover
6 Warm Up Lunge 6 Working Lunge RD2
6-8 Pull UP Variation
6-8 Push Up Variation
Lexington & Concord (AMRAP – Rounds and Reps)
AMRAP 25: Partner WOD
RX+
40/32/36 Calorie Bike
30 CTBPU
40 FR Rack Step Back Lunge 2 X 50/35
30 HSPU
RX
40/28/32 Calorie Bike
30 Pull Ups
40 FR Rack Step Back Lunge 2 X 35/25/20
30 Push Ups OR 1 abmat HSPU
Scale: PU to Seated RPU OR Ring Row, Lunge weight OR BW Lunge, Push Ups to Box.
Metcon (Time)
Lexington & Concord: Virtual Fit
5 Rounds:
RX+
30 Air Jump Squats
20 Plank Get Ups
30 Walking Lunges
15 HSPU
:60 Rest
RX
30 Air Squats
20 Plank Get Ups
30 Step Back Lunges
15 Push Ups
:60 Rest
Scale: Reps of ea movement, Push Ups to Box.
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigoen Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
