Wednesday

CrossFit Blaze – CrossFit

View Public Whiteboard

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

Front Squat (Front Squat 3 x 6 (20X0)(3 sets >80% of 1 rep max))

WOD

Metcon (AMRAP – Reps)

4 minutes ON, 2 minutes OFF – 3 total rounds (18 minutes)

– ON – AMRAP – 5 minutes (Ascending reps 5-10-15-20 etc.)

– Wall balls

– TTB

**Performed at or above lactate threshold –

**Reps reset back to 5 each round

– OFF – 2 minutes jogging at or below aerobic threshold

Lvl 1: 14/10

Lvl 2: 20/14

Lvl 3: 30/20

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

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Your email address will not be published.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