Flex it 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

Strength

Hang Snatch (Work to a heavy set of 3)

WOD

Metcon (Time)

30-20-10-20-30

Wall-Balls

Burpees

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives