Monday of Muscles

CrossFit Blaze – CrossFit

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Warm-up

Warm- LStart Total -BB Shrugged (No Measure)

3 minutes total

30 seconds of bike or row @ 75% effort

30 seconds easy pace

+

T-Spine mobility on roller for 2 minutes

Banded Pigeon for 2 min/leg

+

Overhead squat hold at bottom position – 3 x 10 seconds perfect hold

+

2-3 sets not for time:

5-8 Ring rows, focus on squeezing scaps in the back

20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders

10 Perfect air squats

Strength

Deadlift (10-8-6-4-2)

Metcon (No Measure)

2 sets

10 Double KB Deadlift

10 V-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 min

1 Squat Clean

3 Front Squat

3 Muscle Up

9 Box Jump

Lvl 1: 115/75, 9 RR + 9 Bench Dips

Lvl 2: 165/110, Bar or Ring

Lvl 3: 205/135, Ring MU

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