Funday Monday

CrossFit Blaze – CrossFit

We’re now in the thick of early off-season training!

View Public Whiteboard

Warm-up

Oly Active 1 (No Measure)

2 rounds

250m Row/Run

7 Tuck Jumps

8 Bulgarian Split Squats (per leg)

9 Barbell Presses

10 Front Squats

11 Banded Pull Aparts

Technique Work

Push Jerk (Work as a group for 10 minutes )

WOD

Metcon (AMRAP – Rounds and Reps)

1) EMOM – 12 minutes (4 rounds of each)

Minute 1: 12 Split jumps

Minute 2: 8 Burpee box jumps

Minute 3: 15/12 calorie airdyne/row

Rest 3 mins

– 2) AMRAP 12 minutes

10 Russian swings

10 Goblet step-ups (10 total alternating legs)

– Kettlebell held in goblet position

10 Pushups

Lvl 1: 35/25

Lvl 2: 53/35

Lvl 3: 70/53

Finisher

Metcon (Weight)

3 rounds NOT FOR TIME

a. Standing dumbbell hammer curl 12 (20X0)

b. Wall facing handstand hold 30-60 second

– Attempt to float off wall throughout set

c. Snatch grip RDL 5 @ (33X0)

This entry was posted in Blog. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

Like us on Facebook!

Lurong Challenge

Visit Us On FacebookVisit Us On Twitter