Fun Friday

CrossFit Blaze – CrossFit

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Warm-up

Warm and Be Mobile (No Measure)

10-20 Reps of Each Movement

Upper Body

1. Wrist Circles

2. Elbow Circles

3. PVC Pass Throughs

4. PVC Lat Side Bend

5. Hip Circles

Lower Body

1. Book Openers

2. Scorpions

3. Spiderman Lunges

4. Zombie Walks

5. Cossack Squats
500m Run

Strength

Thruster (Find a 2RM)

WOD

Metcon (Time)

5 Rounds

3 Power Cleans

5 Front Squats

12 Box Jump Over

Lvl 1: 95/65,20/16

Lvl 2: 135/95, 24/20

Lvl 3: 185/115, 30/24

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps