Fun Friday
CrossFit Blaze – CrossFit
Warm-up
Warmup Deadlift Day (No Measure)
250m Run
:30s Per side Hamstring Stretch
(https://youtu.be/WeJm_UB9dfU)
10 Cossack Squats
10 Inchworms w/ Pushup
10 Single Leg toe touch (Airplanes)
30 Banded Goodmornings
10 Single Leg DL’s w/ empty bar
Strength
Deadlift (Quick heavy set of 2 within 10 Mins )
WOD
Crash Test (Time)
For Time:
1,500 Meter Row
30 Deadlifts
45 Lateral Barbell Burpees
Lvl 1: 135/95
Lvl 2: 225/135
Lvl 3: 245/165
GENERAL
Working through three movements for time in this sprint style chipper workout
Complete all reps at one station before moving to the next
We expect this workout to take somewhere between 8-15 minutes to complete
DEADLIFTS
Choose a moderate weight that allows you to complete at least sets of 3-5 during the workout
LATERAL BARBELL BURPEES
There is no need to stand to full extension
You can step or jump out of the burpee
We do ask that you jump over the bar off two feet
ROW
Men and women will complete the same meters on the rower to start the workout
If you’re short on rowers, stagger heats by 7-8 minutes
Finisher
Tabata Mid-line Time (AMRAP – Reps)
2 rounds
1:00 – Supermen
1:00 – V-ups
1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8
1:00 – Mountain Climbers
Rest 2mins
