Open Announcement Day

CrossFit Blaze – CrossFit

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Strength Circuit – Chest B (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Hammer Curls x 10

Single DB Skull Crushers x 10

Rest 2mins after each circuit

WOD

Metcon (Time)

21-15-9:

Squat Snatch (95/65) (Scale to Power snatch or Sq Cleans)

Chest to Bar Pull-Ups

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