Wednesday

CrossFit Blaze – CrossFit

Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

Strength

Strict Press (10min EMOM – 70% x 3 reps )

WOD

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

10 Power Cleans

10 Bar Facing Burpees

Lvl 1: 75/55

Lvl 2: 95/65

Lvl 3: 135/95

Finisher

Fin- Pain Free Press 1(abs,incline,mu,ext rot) (Weight)

Abs- 2min Tabata Bicycles then individually

a) 60 Degree Incline Dumbbell Press 3 x 8

b) Facepulls or Banded Back-Fly’s x 30

c) Sidelying Dumbbell External Rotation 3 x 8