Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

1 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Strength

Floor Press (5 sets of 10 )

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

5 Rounds

3 Power Clean

200-meter sprint

20 kettlebell snatches or DB (10 each arm)

Rest 2min Between Rounds

Lvl 1: 5 Power Cleans 115/75, 25/15

Lvl 2: 3 PC 165/110, 35/25

Lvl 3: 3 PC 205/135, 50/35

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