Tuesday

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 (Barbell Push Press 3 x 3 (30X0) 3 Second Lower )

Same weight all sets Go Heavy

WOD

Metcon (Weight)

EMOM: 15 TOTAL MINUTES (5 ROUNDS)

Minute 1: 10 Calorie Row (as fast as able)

Minute 2: 10 DB power clean and jerk

Minute 3: 10 strict pull-ups (as challenging as possible)

Finisher

Fin- Pain Free Press 1(abs,incline,mu,ext rot) (Weight)

Abs- 2min Tabata Bicycles then individually

a) 60 Degree Incline Dumbbell Press 3 x 8

b) Facepulls or Banded Back-Fly’s x 30

c) Sidelying Dumbbell External Rotation 3 x 8

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