Wednesday

CrossFit Blaze – CrossFit

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

Strict Press (3 sets of 10 reps ( same weight ) )

WOD

Metcon (Time)

Complete 5 rounds for time:

Single Arm DB Power Snatch – 10 Reps (5 RT, 5 LT)

Lateral Burpee Box Jump – 4 Reps (alternating)

100m Sprint

Rest 30 seconds

Lvl 1: 35/25, 16/10

Lvl 2: 50/35, 20/16

Lvl 3: 70/45, 24/20

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total