Let’s goo Phase 1

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CrossFit Blaze – CrossFit

Warm-up

WarmIcon – Run/Shoulder Taps/ Press (No Measure)

3 rounds

250m Run or Row

10 Shoulder Taps from Pushup Position

10 Reverse Grip Presses

10 Banded Pull Aparts

Strength

Gym – Handstand Practice (Time)

3-4 sets

:30s Handstand Hold against wall (RX+ AMRAP Freestanding)

16 Shoulder Taps Plank or Handstand

3 Negative HSPU (RX+= Deficit HSPU)

WOD

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

Finisher

Fin- Agile 8 (No Measure)

Foam Roll:

1. Lats/ Under Arm Pits

2. IT Bands

3. Piriformis (Glutes)

4. Adductors to Groin

4. Quads

5. Quad stretch kneeling sitting tall

6. 10 x V-sit Rollovers

7. 10 x Groiners each side