Friday

CrossFit Blaze – CrossFit

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Warm-up

Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Hang Snatch (5sets of 3 – Every other minute for 5 sets )

IN between sets either stretch out chest/shoulders or hips with a few static stretches

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 ​dumbbell snatches

10 pushups

30 meter shuttle run (3 trips)

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives

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