Tuesday

CrossFit Blaze – CrossFit

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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

Power Clean + Jerk (15mins to find a heavy single)

WOD

Metcon (Time)

1,600m Run

15 Power Clean and Jerks

800m Run

12 Power Clean and Jerks

500m Run

9 Power Clean and Jerk

Lvl 1: 115/75

Lvl 2: 155/105

Lvl 3: 205/135

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