Thursday

CrossFit Blaze – CrossFit

Warm-up

Warm and Be Mobile (No Measure)

10-20 Reps of Each Movement

Upper Body

1. Wrist Circles

2. Elbow Circles

3. PVC Pass Throughs

4. PVC Lat Side Bend

5. Hip Circles

Lower Body

1. Book Openers

2. Scorpions

3. Spiderman Lunges

4. Zombie Walks

5. Cossack Squats

Strength

Front Squat (EMOM 10min x 2 reps (start at 70% or higher))

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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