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

Back Squat (Tempo 6 Sets of 2 Climbing to a moderate load.)

5 second negative, 1 second pause in bottom.

Metcon (No Measure)

Strength Accessory (Break up as needed)

-100 Band Pull Apart

-50 Banded Tricep Extension

-100 Band Face Pull

-50 Strict Pull Up

WOD

Death by 10meters (Distance)

Death by 10meters

Perform 1 x 10m run on min 1

Perform 2 x 10m run on min 2

Perform 3 x 10m run on min 3…

Till Failure
https://www.youtube.com/watch?v=6y3wSieHA_0

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