Monday

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

Metcon (Weight)

A. Kettlebell Windmill 3 x 5 reps / side (Exercise on far right in video)

B. 5-5-5-5 handstand hold 3 sets

– Make easier or harder by increasing or decreasing time held

C.Band triceps push-down 3 x 25 (20X0)

WOD

Metcon (No Measure)

Every minute on the minute: 12 total minutes (3 rounds)

Min 1: 15/12 (men/women) calorie row

Min 2: 3 wall walks

Min 3: 20m Bear Crawl

Min 4: 5 strict horizontal rope climbs

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

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