Monday of Fun

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

Back Squat (3-3-3-3-3)

WOD

Metcon (Time)

How many rounds can you do in 15 minutes of:

Rx

5 DB Snatches (per arm) (pick load)

10 Pull-ups

15 Push-ups

20 Air Squats

Rest 1 min after each round

Rx+

10 Power Snatches (115/75)

20 Pull-ups

30 Push-ups (hand release)

40 Wall Balls

Rest 1 minutes after each round

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps