Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
30-40 Jump Rope
5 BB Clean Pull
5 BB Muscle Clean
5 BB Power Clean
5 BB Front Squats
30-40 Jump Rope
Warm Up to starting clean load
Missle Lock (6 Rounds for weight)
6 Rounds: Every 4 Minutes
RX+
75 Double Unders
6-5-4-3-2-1
Squat Clean For Load
RX
150 Single Unders
6-5-4-3-2-1
Squat Clean For Load
Scale: Power Clean for Squat Clean.
*Cleans are TNG reps
Missle Lock (6 Rounds for weight)
6 Rounds: Every 4 Minutes
RX+
75 Double Unders
6-5-4-3-2-1
Squat Clean For Load
RX
150 Single Unders
6-5-4-3-2-1
Squat Clean For Load
Scale: Power Clean for Squat Clean.
*Cleans are TNG reps
Clean
Clean
Clean
Clean
Clean
Clean
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Calf Smash w/KB: 5 min ea side
