Wednesday

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

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)