Open Gym Push

CrossFit Blaze – Open Gym

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Push Press (3×5, work to 5 RM, 2 sets w/in 10%. )

Back Squat (3×5, 5 RM, 2 sets w/in 10%.)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

8 pushups

10 jump lunges (5 each leg)

12 deadbugs ( 6 seach side)

25 m sled back pedal.

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