Muscles Monday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Front Squat (Heavy set of 3-2-1 (15min max))

Push Press (3-2-1 for max (10mins))

Metcon (AMRAP – Rounds and Reps)

8min AMRAP (Use 2 DB’s or KB’s)

5 DB Front Squat

5 DB Push-Press

5 DB Thruster

5 Burpees

Lvl 1:25/15

Lvl 2: 35/25

Lvl 3: 50/35

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