Monday Monday

CrossFit Blaze – CrossFit

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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

Push Press (8min EMOM ( 3 Push Press working up towards 3rm ))

WOD

Metcon (Time)

21-15-9

Deadlifts

Cal Row

Lvl 1: 135/95

Lvl 2: 185/125

Lvl 3: 245/155

Finisher

Metcon (No Measure)

— 5 Rounds NOT for Time

— 5 T2B

— 10 CTB Pull Up

— 20 Double Unders

— 5 Burpee

— :10 sec Hanging L-Sit

— 20 Double Unders

— Goal: Just get it done