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Components
Metcon
Metcon
Metcon
Weighted Plank
Settings
Location
(All)
CrossFit Blaze
Program
Date
Workout
Monday Fundayyy - CrossFit Blaze
Class
(All)
6:00 am CrossFit
7:00 am CrossFit
9:00 am CrossFit
11:30 am CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday Fundayyy
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
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 23, 2020
Male Clients
Female Clients
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