Thirsty Thursday

CrossFit Blaze – CrossFit

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Warm-up

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

Strength

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

Laying on ground on back. Like a Bench Press.

WOD

Hope For Kenya (AMRAP – Rounds and Reps)

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

Finisher

Plank Finisher (No Measure)

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

30-50 Band Pull-aparts