Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Push Press ( 3 x 6 (30X0) 3 seconds to lower bar)

Alternate with

​Single Arm Ring Row​ 3 x 10 (20X0)

a. ***Attempt to complete all sets within 15 minutes

WOD

Metcon (Weight)

15 minute AMRAP

20 meter sled drag

20 meter bear crawl

20 meter kettlebell farmers carry

1: 25/15

2:35/25

3:53/35

Finisher

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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