Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (3 sets of 8 ( same weight ))

After each set perform :30s per side of Hip Flexor Chair Stretch ( aka Chair of Death)

WOD

Metcon (Weight)

EMOM – 5 total rounds (15 minutes total)

Minute 1: Sled push x 20 meters

Minute 2: Double KB or DB rack carry x 20 meters

Minute 3: Death March (Walking Single Leg DL) x 20 meters

https://www.youtube.com/watch?v=UReUoW0wlak&feature=youtu.be

Lvl 1: 35/25

Lvl 2: 53/35

Lvl 3: 70/35

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min

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