Wednesday

CrossFit Blaze – CrossFit

Warm-up

WarmIcon- FR Stretch/Squat EMOM (No Measure)

2 rounds

:60sec /side Banded Front Rack Stretch

10m / side Banded Side Steps

10 / side Airplanes w/toe touch

Then

8min EASY Pace EMOM

Min 1: 10 Air Squats and 7 Push ups

Min 2: 0:40sec Jump Rope

Strength

Front Squat (20RM for the day)

WOD

Metcon (AMRAP – Reps)

EMOM 20 mins

6 Wall-Balls

6 Burpees

Lvl 1: 4/4, 14/10

Lvl 2: 6/6, 20/14

Lvl 3: 8/8

Finisher

Fin – Aerobic Capacity Builder (No Measure)

EMOM 10min

Min 1: Row 200/250m

Min 2: Rest