Friday

CrossFit Blaze – CrossFit

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Warm-up

Sroka Squat Warm up (No Measure)

https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be

Perform 1 circuit of the following:

90/90 kneeling glute squeezes x 10

Kneeling Cossack Stretch x 10

Supine Glute bridge (hold for 3 counts) x 10

Book Openers x 10

Table Top T-spine rotations x 10

Followed by 2-3 rounds of:

(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)

10 m penguin walks + 5 air squats

10 m lateral walks + 5 air squats

10 m monster walk + 5 air squats

Strength

Front Squat (3 sets of 5 reps )

@50, 60, 70% of 1 rep max (should be fast and easy)

b. Calf Foam Roll between sets x 10 rolls / side

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

100m Run

12 total lateral box split jump

14 wall balls

Lvl 1: 14/10, 20/16

Lvl 2: 20/14, 24/20

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins

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