Body Blaster

Ole Glory CrossFit – CrossFit

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Warm-up

KIDS – Dodgeball (No Measure)

Let’s play a friendly game of Dodgeball!

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Mobility

(No Measure)

Couch Stretch

Olympic Wall Squat (p.343)

Weightlifting

5 Rep Max Back Squat

Find a 5 rep max Back Squat.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10 minutes of:

1 Leg Blaster

10 HSPU
1 Leg Blaster = 10 Air Squats, 10 In place lunges, 10 jump squats, 10 jumping lunges

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch

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