Fun Friday
CrossFit Blaze – CrossFit
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
Strength
Power Clean (2-2-2-2-2)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Fin – Band Shoulders and Triceps (No Measure)
Banded Tricep Push-Downs 3×25
Face Pulls 3x 25
Banded Presses 3×10
