Muscles Monday

CrossFit Blaze – CrossFit

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Warm-up

Sroka Squat Warm up (No Measure)

https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be

Perform 1 circuit of the following:

90/90 kneeling glute squeezes x 10

Kneeling Cossack Stretch x 10

Supine Glute bridge (hold for 3 counts) x 10

Book Openers x 10

Table Top T-spine rotations x 10

Followed by 2-3 rounds of:

(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)

10 m penguin walks + 5 air squats

10 m lateral walks + 5 air squats

10 m monster walk + 5 air squats

Strength

Back Squat (Work to a heavy single in 15mins )

Metcon (Weight)

2 sets

50% of 1RM for today x 12 reps

Reverse Lunges w/ KB x 10 per leg

Floor Press (Find a heavy single in 10mins)

Laying on ground on back. Like a Bench Press.

Metcon (AMRAP – Reps)

3mins for reps

200m Run

18 Burpees

AMRAP Wall-Balls

Rest 1min

3mins for reps

100m Run

15 Burpees

AMRAP Wall-Balls

Rest 1 min

3mins for reps

100m Run

12 Burpees

AMRAP Wall-Balls

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps