Monday

CrossFit Blaze – CrossFit

Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Hang Power Clean (70% x 5 x 3 sets )

WOD

Metcon (Time)

Complete for time:

Burpees – 50 Reps

KB Swing – 100 Reps

Lvl 1: 35/25

Lvl 2: 53/35

Lvl 3: 70/53

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min