Wednesday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Power Snatch (Work up to a heavy TNG for 2 reps)

WOD

Metcon (Weight)

EMOM x 16 (4 Rounds):

7 Wallballs + 5 Bar Muscle-ups

15 Box Jumps

7 Power Snatches + 7 Overhead Squats

18/14 Calorie Row

Lvl 1: 14/10, 75/55, 20/16 inch

Lvl 2: 20/14, 95/65, 24/20 inch

Lvl 3: 30/20, 115/75, 30/24 inch

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives