Halloweek

CrossFit Blaze – CrossFit

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Warm-up

Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

(https://youtu.be/8veZcBi4ZMo)

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

WOD

9 Volt (AMRAP – Rounds and Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

RX+ = 70/53

Or

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Finisher

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E