Funday Monday

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 (Work up to a heavy weight for 1-3 reps)

WOD

Metcon (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs

LVl1: 95/65

Lvl 2: 135/95

Lvl 3: 185/135
* In today’s conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins

* Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

* Record all 5 times, with the score being the slowest of the 5 rounds

* We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs