Friday

CrossFit Blaze – CrossFit

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

Clean and Jerk (Work up to a heavy single in 15mins or less)

WOD

Cindy+ Till Failure (AMRAP – Reps)

EMOM till no longer able to complete in 1minute

1 Ground to Overhead

3 Pullups

7 Push-ups

9 Air Squats

Lvl 1: 75/55,

Lvl 2: 95/65

Lvl 3: 135/95

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