Monday Funday

CrossFit Blaze – CrossFit

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Warm-up

Sroka Squat Warm up (No Measure)

https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be

Perform 1 circuit of the following:

90/90 kneeling glute squeezes x 10

Kneeling Cossack Stretch x 10

Supine Glute bridge (hold for 3 counts) x 10

Book Openers x 10

Table Top T-spine rotations x 10

Followed by 2-3 rounds of:

(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)

10 m penguin walks + 5 air squats

10 m lateral walks + 5 air squats

10 m monster walk + 5 air squats

Strength

Back Squat (5 sets of 3 reps @ 80-85% of 1 RM (Same weight))

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Toes To Bar

Box Jumps (24/20)

For Rx+ do 10-8-6-4-2 Muscle Ups & 10-9-8-7-6-5-4-3-2-1 jump on 30/24.

Finisher

Fin – Band Shoulders and Triceps (No Measure)

Banded Tricep Push-Downs 3×25

Face Pulls 3x 25

Banded Presses 3×10