Fun Friday
CrossFit Blaze – CrossFit
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
