Fun Friday

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

2-2-2: Hang Power Snatch (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders (120 Singles)

20 Toes to Bar

10 Hang Squat Snatches

Lvl 1: 75/55

Lvl 2: 115/75

Lvl 3: 135/95

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs