CrossFit Blaze – CrossFit

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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


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


Pick one and do your best

Mini JT (Time)


1-Arm DB Seated Press (Per Side)

Bar Dips


J.T. (Time)


Handstand Push-ups

Ring Dips

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


Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min

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