Tuesday

CrossFit Blaze – CrossFit

Warm-up

Sroka-le hip warm up: (No Measure)

with a hip circle or band around the knees perfrom the following:

1-3 rounds

10m Penguin walks + 5 air squats

10 m Lateral walks + 5 air squats

10 m Monster Walks + 5 air squats

10 x clam shells w/ or w/out band on knee depending on strength

Warm-up (No Measure)

3 rounds

7 Jumping Pull-ups

10 Single Arm DB/KB Deadlifts (5/5)

10 Reverse Lunge w/ DB/KB e

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 12mins

20m OH DB Walking Lunge

25 Alt DB Snatch

15 Pull-ups

Lvl 1: 35/25, Ring rows

Lvl 2: 50/35,

Lvl 3: 70/50

Finisher

Metcon (Weight)

3 rounds NOT for time

20 TTB

50ft Single Heavy KB Chest Carry 70/53

100ft Sled or Prowler