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 (Work up to a heavy single for the day (15mins cap))

Metcon (Weight)

2 rounds

20 Glute Bridges

20 Single Leg Step up (total weighted)

Push Press (Work to heavy single (in 10mins))

Metcon (Weight)

2 sets

15 Barbell Z-Press

15 Barbell Bent over Rows

WOD

500m Row (Time)

Max Effort 500m Row

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