Tuesday

CrossFit Blaze – CrossFit

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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

Back Squat (3 sets of 8 working up )

WOD

Metcon (AMRAP – Rounds and Reps)

3 minutes ON, 1 minute OFF – 3 total rounds (12 minutes)

ON – AMRAP 3 minutes

– 8 DB muscle cleans

– 25 double unders

– 8 DB thrusters

– **Keep weights just light enough to stay unbroken

OFF – 1 minutes jogging

Rest 3 mins b/t

3 minutes ON, 1 minute OFF – 3 total rounds (12 minutes)

ON – AMRAP 3 minutes

– 100m Run

– 8 Ground to Overhead

– 8 Ring Rows

OFF – 1 minutes jogging

Lvl 1: 25/15, 75/55

Lvl 2: 35/25, 95/65

Lvl 3: 50/35, 135/95

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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