Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Floor Press (4 sets of 8 Reps)

Laying on ground on back. Like a Bench Press.

WOD

Stations: Chimera (No Measure)

3 rounds – 40sec on / 20sec off

Double Unders

V-Ups (RX+= TTB)

Sledgehammers

Sled Pulls ( Walk Side-Ways)

Row or Assault Bike

Rest 1 min between rounds

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min