Fun Friday

CrossFit Blaze – CrossFit

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Warm-up

Sroka-le hip warm up: (No Measure)

with a hip circle or band around the knees perfrom the following:

1-3 rounds

10m Penguin walks + 5 air squats

10 m Lateral walks + 5 air squats

10 m Monster Walks + 5 air squats

10 x clam shells w/ or w/out band on knee depending on strength

Strength

Front Squat (EMOM 10mins x 2 Squats (Work up))

WOD

Metcon (Time)

For time:

50 Sit-ups

40 Box Jumps (24/20)

30 Sit-ups

20 Box Jumps (24/20)

10 Sit-ups

For Rx+ jump on 28/24 & do weighted Sit-ups (45/25)

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total