Friday

CrossFit Blaze – CrossFit

 

Warm-up

Pull day warm up (No Measure)

1-2 rounds of:

5 down dogs

5 upward dogs

10 inchwroms

10 side lunges per leg

10 up and over the fence per side

10 single leg toe touches per leg

https://youtu.be/GVAYcMGq8go

Strength

DB Standing Press (work up to a 1 RM with both arms)

WOD

Metcon (Time)

21, 15, 9 Reps of:

Push Press

Burpee

Wall-Balls

Calorie Row

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 165/110

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