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

Strength

Strength Circuit (Chest A) (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Curls x 10

DB Tricep Rollbacks( laying down) x 10

Rest 2mins after each circuit

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 10 minutes of:

Rx

3 Front Squats (use the same bar or pick load)

6 Toes To Bar

9 Double Unders

Rx+

3 Bar Muscle Ups

7 Front Squats (same bar)

21 Double Unders

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs