Thursday

CrossFit Blaze – CrossFit

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Warm-up

MG1 Gymnastic Pull/Push (No Measure)

2-3 rounds(10-15mins)

PVC Passthroughs x 10

Top of Pullup Static Hold x 5-10 sec

Bottom of Dip Hold x 5-10 sec

Hollow Rocks x 10

Superman Rocks or hold x 10

Gymnastics

Metcon (No Measure)

AMRAP 7 minutes for skill (Don’t rush through the movements, focus on solid

positioning throughout)

Inchworm + Hollow Hold x 3 + 3second hold

Arch Rock x 10

Bar or Ring Kip Swings x 10

WOD

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