Fun Friday

CrossFit Blaze – CrossFit

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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

Deadlift (3-3-3-3-3)

WOD

Metcon (Time)

How many rounds can you do in 12 minutes of:

15 Sit-ups

9 Box Jumps (24/20)

1 Rope Climb (Sub to 15 Ring Rows or 10 Pullups)

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs