Flex Friday

CrossFit Blaze – CrossFit

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Warm-up

Warm- GainZ 2 Upper (No Measure)

2 Rounds of…

5 Reps each arm Half-Kneeling Shoulder CAR

youtu.be/UcKIwLfE1_s

(no added weight necessary)

15 Reps of Overhead Bandy Tricep Extensions

youtu.be/ioMF-2ErRLw

15 Reps of Seated Bandy Pull-Downs

Strength

Strict Press (Move up each set in weight)

Set 1: 15 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 10 Reps

Set 5: 8 Reps

Rest 2 mins between sets

Strength 2

Metcon (Weight)

Every 2:00 for 6:00, perform…

16 Alternating DB Overhead Press (hold opposite arm in support overhead, 8 reps each arm)

Rest 2 mins after done before doing

Standing Dumbbell Lateral Raises

4 x 15 Reps

youtube.com/watch?v=rqd4s_0ZUys

Notes: Rest 90 seconds between sets.

WOD

Lui Kang (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

25 Kettlebell Swings (53/35)

15 Toes to Bar or RX+ = GHD Situps
Notes: Scale DUs to 2:1 Singles if needed or 25 DU attempts. The kettlebell should be weighted such that you can complete all 25 unbroken when fresh, even though that may not be your approach here.

Finisher

Banded Russian Twists (No Measure)

50 Reps each side

youtu.be/oBqTxPkq8iQ?t=34

Keep feet elevated off ground while performing the twist.
youtu.be/oBqTxPkq8iQ?t=34