Flex Friday

CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

10 Lunges w/Knee Hug

100m Run

Strength

Back Squat (10-8-6-4-2 (Working up in weight))

WOD

Metcon (Time)

60′ Bear Crawl

400m Run

90′ Reverse Bear Crawl

400m Run

150′ Bear Crawl

400m Run

90′ Reverse Bear Crawl

400m Run

60′ Bear Crawl

Lvl 3= Handstand Walk

Finisher

Fin- Agile 8 (No Measure)

Foam Roll:

1. Lats/ Under Arm Pits

2. IT Bands

3. Piriformis (Glutes)

4. Adductors to Groin

4. Quads

5. Quad stretch kneeling sitting tall

6. 10 x V-sit Rollovers

7. 10 x Groiners each side