Monday Funday

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)

Strength

Overhead Squat (Work to heavy single )

Or

Front Squat (Work to a heavy single)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Power Snatches or Cleans

9 Overhead Squats or Front

12 Box Jumps

Lvl 1: 45/35, 20/16

Lvl 2: 75/55, 24/20

Lvl 3: 95/65, 24/20

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min