Monday Week 1

CrossFit Blaze – CrossFit

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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

Deadlift (Workup to a heavy single in 15mins)

Metcon (Weight)

3 sets of

20 Glute Bridges

15 Single Leg Step ups (Per side)

(Try to use a weight for both movements)

Strict Press (Work up to a heavy single in 10mins)

Metcon (Weight)

3 sets of

10 DB Floor Press

10 Pendlay Rows

WOD

1000m Row (Time)

Max Effort 1000m Row

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min