Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Strict Press (3 sets of 10 @40-50% of 1RM)

WOD

Metcon (AMRAP – Reps)

EMOM 21mins

Min 1: 4 Powercleans + 4 Front Squats

Min 2: 10 Burpees (Each time increase by 1 Burpee)

Min 3: Rest

*If you fail a burpee set go back 2 reps

Lvl 1: 75/55,

Lvl 2: 95/65

Lvl 3: 135/95

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps