Spring Fling Begin

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

Back Squat (3-3-3-3)

WOD

Challenge WOD 2020 (Time)

400m Run

20 Burpees

400m Run

20 DB Front Squats

20 Push-ups

Lvl 1: 20/10

Lvl 2: 35/25

Lvl 3: 50/35

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