Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
2-3 min bike: :60 mod :20 hard :40 easy :20 hard :40 easy
20 BW Walking Lunges
20 Wall Shoulder Taps OR Plank Shoulder Taps
3-5 strict pull ups
6 Burpees
2 Sets:
3-5 WU load DP RD2: 3-5 Working DP
6-8 WU load Lunges RD2: 6-8 Working Lunge
4-6 HSPU Variation
1-2 Rope Climb Variation
Simba & Nala (AMRAP – Rounds and Reps)
AMRAP 24: Partner WOD
RX+
10 Devils Press 50/35
20 Alternating DB Lunges 50/35
30 HSPU
4 Rope Climbs
RX
10 Devils Press 35/20 M55+ 25/15
20 Alt DB Lunges 35/20 M55+25/15
30 1AM HSPU OR 30/20 Push Ups
2 Rope Climbs (scored 2 for 1)
Scale: DP Load OR Reg Burpee, Lunge Load OR BW Lunge, Push Ups to Box, Rope Climbs to 4 Rope Climb Progressions OR 12 Total Seated Ring Pull Ups
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Wall Quad Stretch: 3 min ea side
