Friday


CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Front Rack Lunge (3 x 10 @ (20X0) Same weight)

WOD

Metcon (AMRAP – Rounds and Reps)

4 minutes ON, 2 minutes OFF – 4 total rounds (24 minutes)

AMRAP 4 minutes

7 ​DB burpee ground to overhead

14 ​box split jumps​ (14/20”)

21 Kettlebell Swings

2 minutes airdyne / rowing /running

Lvl 1: 25/15, 35/25

Lvl 2: 35/25, 53/35

Lvl 3: 50/35, 70/53

DB Burpees Ground to overhead

(https://www.youtube.com/watch?v=CaNjFVE7cR4)

Box Split Jumps

(https://www.youtube.com/watch?v=dbQ9Iz_0ByM)

Finisher

Fin- Agile 8 (No Measure)

Foam Roll:

1. Lats/ Under Arm Pits

2. IT Bands

3. Piriformis (Glutes)

4. Adductors to Groin

4. Quads

5. Quad stretch kneeling sitting tall

6. 10 x V-sit Rollovers

7. 10 x Groiners each side

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