Monday Fundayyy
CrossFit Blaze – CrossFit
NO EQUIPTMENT- HOME WOD
Metcon (Time)
400 meter run
21 squats
21 burpees
15 squats
15 burpees
9 squats
9 burpees
400 meter run
X2 rounds for RX +
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 2
Metcon (Weight)
4 Sets of…
20 Reps KB or DB Front Squats (53/36-lb. KBs)
youtube.com/watch?v=UcR_mzk2ONI
–Immediately into–
20 Reps KB or DB Front Rack Alternating Lunge Steps (53/36-lb. KBs)
youtube.com/watch?v=52m3qmjBUmU
Notes: Rest 2 minutes between sets. Record weight of the KBs.
WOD
Metcon (Time)
21 – 15 – 9
Hang DB Snatch (50/35)
Burpees
Finisher
Weighted Plank
have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank
