Monday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- Bootstrapper (No Measure)

3 rounds

— 7 Single Leg Deadlift/Side

— 7 Bootstrapper

— 100m Easy Jog

Strength

Back Squat (Find all 3 weights and use 1 Bar)

2 Rounds:

8 Reps @ 70%

rest 1 minute

6 Reps @ 75%

rest 1 minute

4 Reps @ 80%

rest 3 minutes

WOD

Metcon (Time)

45 Toes to Bar

30/24 Calorie Bike or Row

15 Man-Makers

Lvl 1: K2C , 25/15

Lvl 2: 35/20

Lvl 3: 50/35

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min