Friday

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

Back Squat (5 sets of 5 Reps @ 75% )

WOD

Metcon (AMRAP – Rounds and Reps)

— EMOM 18 min

— Min 1: 10 Push Jerk + 60 meter shuttle run (10 meters down and back x 3)

— Min 2: Max Rounds “Cindy” (5 pull up, 10 push up, 15 squat)

— Min 3: Rest

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps