Fun Friday

CrossFit Blaze – CrossFit

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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