Fun Friday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (3-3-3-3-3 (reset each rep NO TnG reps))

Alternate sets of Deadlift with Core Work of choice for 10-30 reps

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 Air Squats

6 Shoulder Presses (pick load)

3 Strict Pull-ups

RX + Wear a vest

Finisher

Med ball Plank Finisher (No Measure)

3:00-5:00 Total Plank Time in as few sets as possible.

Attempts are done w Forearms on Medball with slow movements in all directions

30-50 Band Pull-aparts