Fun Friday (No 6am or 7am Class)

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

4: Bear Complex (7 times through for weight x 5 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

How high up the ladder can you go in 12 minutes of:

1 Chest To Bar Pull-up

1 Thruster (pick your DB’s or KB’s)

2 Chest To Bar Pull-ups

2 Thrusters

3…3…4…4…5…

For Rx+ do Ring Muscle Ups & use at least 35’s/25’s.

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps