Fun Friday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Around Jump, Swing (No Measure)

Perform each interval for :30seconds x 1 or 2 rounds

Jump Rope

Active Samson (:30 each leg)

Squats to Medicine Ball

Kettlebell RDL (Single Leg :30 Each)

Jump Rope

Active Spidermans (:30 each leg)

Medicine Ball Reverse Lunges

Kettlebell Deadlifts

Jump Rope

Push-up to Down Dog

Medicine Ball Squats

Russian Kettlebell Swings

Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

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