Wednesday
CrossFit Blaze – CrossFit
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
Push Press (Find a heavy set of 5 in 10-15mins)
WOD
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Finisher
Fin- Weighted Carry (No Measure)
500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)
