Monday De-Loading

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 (@50, 60, 70% of 1 rep max(should be fast and easy))

WOD

Metcon (Calories)

EMOM 12 minutes (4 rounds)

Min 1: 15 dumbbell cleans

Min 2: :45s Max calorie row

Min 3: 10-15 Pull-ups

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives

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