Fun Friday
CrossFit Blaze – CrossFit
Warm-up
Warmup Around Jump, Swing (No Measure)
Perform each interval for :30seconds x 1 or 2 rounds
Jump Rope
Active Samson (:30 each leg)
Squats to Medicine Ball
Kettlebell RDL (Single Leg :30 Each)
Jump Rope
Active Spidermans (:30 each leg)
Medicine Ball Reverse Lunges
Kettlebell Deadlifts
Jump Rope
Push-up to Down Dog
Medicine Ball Squats
Russian Kettlebell Swings
Strength
Back Squat (5-5-5-5)
WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike Erg
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike Erg
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike Erg
…
Climb By 3’s Each Round
*Athletes Switch After Completing Full Rounds
Finisher
Finisher Anti Rotation/Side Planks (No Measure)
10 Anti Rotation Band Pulls to Chest
:30s Side Plank
Each is per side
3 sets total
