Muscles Monday

CrossFit Blaze – CrossFit

View Public Whiteboard

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

Power Clean + Hang Squat clean + Squat clean + Front Squat (5-7 sets x 1 )

Complete all reps without dropping

Metcon (Weight)

3 rounds of

10 Weighted box step ups

3 Complexes of the above with Dumbells

WOD

Row 750m (Time)

Max effort 750m Row

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