Thirsty Thursday

CrossFit Blaze – CrossFit

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Warm- LStart Total -BB Shrugged (No Measure)

3 minutes total

30 seconds of bike or row @ 75% effort

30 seconds easy pace


T-Spine mobility on roller for 2 minutes

Banded Pigeon for 2 min/leg


Overhead squat hold at bottom position – 3 x 10 seconds perfect hold


2-3 sets not for time:

5-8 Ring rows, focus on squeezing scaps in the back

20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders

10 Perfect air squats


Floor Press (1 Set of 20 @ 40-50% of 1RM)

Laying on ground on back. Like a Bench Press.


Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups


Plank Finisher (No Measure)

5:00 Total Plank Time in as few sets as possible.

30-50 Band Pull-aparts