Monday

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

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

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Box Jumps 24/20

Lvl 1: Knees to Chest , DB step ups

Lvl2: As Written

Lvl 3: Knees to Elbow 30/24

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min