Fun Friday

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

Front Squat (2-2-2-2-2)

WOD

Metcon (Time)

For time (30 min cap):

50 calorie Row (40 for ladies)

50 One Arm Snatches (55/35 or pick loads)

50 Sit-ups

50 Weighted Lunges (same load; total steps)

5 Rope Climbs

For Rx+ do 80 of everything & 8 rope climbs.

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps