Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- FS/Thruster Warmup (No Measure)

1:00 Jump Rope

Banded Walks (Zombie, Lateral, Monster)

EMOM 8 min

— Min 1:Row 10 Cal

— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Strength

Push Press (Work up to 3Rm)

WOD

Whip Lash (AMRAP – Reps)

5 Rounds:

1:00 Calorie Bike or Row

1:00 Wallballs

1:00 Double Unders

1:00 Rest

Finisher

Plank Finisher (No Measure)

5:00 Total Plank Time in as few sets as possible.

30-50 Band Pull-aparts