Friday

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

Push Press (Work up to a heavy single in 10mins max)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins:

30 Double Unders (60 Singles)

15 Power Cleans (115/80)

30 Double Unders (60 Singles)

15 Toes to Bar

Lvl 1: 75/55

Lvl 2: 95/65

Lvl 3: 115/75

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps