Max Effort Monday
CrossFit Blaze – CrossFit
Warm-up
Warmup Pain Free Squat (No Measure)
1 min – Jump Rope
10 Frog Jumps to Prayer Squat
10 Close Stance OHS w/ PVC
100m Jog
10 Lunges w/ Twist
10 Single Leg DL w/ KB
1 min – Jump Rope
Strength
Front Squat (1-1-1-1-1)
WOD
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
* If group is short on rowers stagger heats by 3 mins
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
