Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Metcon (Weight)
EMOM 12:
1. 8-10 DB Push Press- Choose wt
2. UB Set Reverse Grip Chin Ups (3minimum)
3. :30 Hollow Hold
*Scale Chin Ups to Reverse Grip Jumping Chin Ups 6-8 Reps
Gymnasty (AMRAP – Rounds and Reps)
AMRAP 10 RX +
2 Bar Muscle Ups
4 4″ Deficit HSPU
6 KTE
AMRAP 10 RX
4 CTB Pull Ups
4 HSPU
6 KTE
Scale 1:
4 pull ups
6 Pike Press
6 KTE attempt or 8 V-Up(Strict)
Scale 2:
6 Ring Row
6 Pike Press or BB Press
8 V-Up
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash w/ball: 5 min ea side
4. Wall Splits: 5 min hold + nose breathing
