Thursday

CrossFit Blaze – CrossFit

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Warm-up

SSA Warmup (No Measure)

3 sets

100-200m Jog

20 Mountain Climbers

10 Air Squats

10 Push-Ups

1 min PVC or Band Stretch

Strength

Floor Press (4 sets of 8 (Same Weight) Go Heavy)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

500 meter KB Farmers Carry

800m Run

750m Row

Notes: Each time you put down the weight do 5 single arm push press/side before starting again

Lvl 1: 35/25

Lvl 2: 53/35

Lvl 3: 70/53

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