Wednesday

CrossFit Blaze – CrossFit

Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Floor Press (4 sets of 8 reps (Same weight heavier last week))

Laying on ground on back. Like a Bench Press.

WOD

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

Hang Power Clean – 3 Reps

Box Jump – 4 Reps

Strict Chin Up – 5 Reps

then…

Complete for time:

Burpees – 50 Reps

Lvl 1: 75/55,

Lvl 2: 115/75, 20/14

Lvl 3: 135/95, 24/20

Finisher

Fin- Chest Arms Bro (No Measure)

4×8 – Close Grip Floor Press

3×10- Bent over rows

4×10- Arm movement A

Superset w/ Arm movement B