Friday

CrossFit Blaze – CrossFit

View Public Whiteboard

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

3-Position Snatch (EMOM 2 reps for 8mins)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 mins

3 Shoulder to Overhead

15 Air Squats

Rest 1 min

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 185/115

Metcon (AMRAP – Rounds and Reps)

AMRAP 3mins

6 Shoulder to Overhead

18 Air Squats

Rest 1Min

Lvl 1: 75/55

Lvl 2: 115/75

Lvl 3: 155/105

Metcon (AMRAP – Rounds and Reps)

AMRAP 3mins

9 Shoulder to Overhead

21 Air Squats

Rest 1 min

Lvl 1: 45/35

Lvl 2: 95/65

Lvl 3: 115/75

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps