Friday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warmicon- Bootstrapper (No Measure)

3 rounds

— 7 Single Leg Deadlift/Side

— 7 Bootstrapper

— 100m Easy Jog

Strength

Deadlift (8-8-8-8)

WOD

Metcon (Time)

— 500-meter run

— 12 Burpee Pull-ups

— 500-meter run

— 8 Burpee Pull-ups

— 500-meter run

— 4 Burpee Pull-ups

Lvl 1: Burpee Pullups

Lvl 2: Half Muscle ups/Half Burpee Pullups

Lvl 3: Muscle ups (No Burpee)

Time Cap: 18mins

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins