Thursday

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

Floor Press (1-1-1-1-1)

Laying on ground on back. Like a Bench Press.

WOD

The ZUU 300 (AMRAP – Reps)

A Taste of the ZUU

10min EMOM

Min 1- 4 Laps Forward Bear Crawls

Min 2- 30 Frog Jumps

Min 3- 30 Jump Squats

Min 4- 2 Laps Reverse Walks

Min 5- 20 Push-Ups

Min 6- 2 Laps Reverse Bear Crawls

Min 7- 40 Air Squats

Min 8- 4 Laps Forward Bear Crawls

Min 9- 30 Ab-Mat Situps

Min 10- 4 Laps Gorillas

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