Wild Wednesday

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

WOD

Metcon (AMRAP – Reps)

5 rounds of 4min AMRAP

30 Shuttle runs (10meters- line to line)

25 Burpees

Max Calorie Row

Rest 3mins

Finisher

Fin- Weighted Carry (No Measure)

500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)