Muscles Monday

CrossFit Blaze – CrossFit

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Back Squat (8-6-4-3-2( work up ) )

Metcon (Weight)

3 rounds

20 Lunges w/weight

10 Jump Squats w/DB or KB

Rest 1-2mins

Mini-WOD

1000m Row (Time)

Max Effort 1000m Row
May sub max 800m Run or 3min Assault Bike

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