Thursday


CrossFit Blaze – CrossFit

View Public Whiteboard

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

Pick one and do your best

Mini JT (Time)

21-15-9

1-Arm DB Seated Press (Per Side)

Bar Dips

Push-Ups

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Finisher

This entry was posted in Blog. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

Like us on Facebook!

Lurong Challenge

Visit Us On FacebookVisit Us On Twitter