Zombie Chaser

CrossFit Blaze – CrossFit

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Warm-up

Warm-up Lower and All (No Measure)

3 rounds NFT

10 OHS + Band at Knees+ Passthrough at bottom

30m Death March

30m Gorillas

10 Ring Rows

100m Run

Strength

WOD

Back Squat (10-8-10-8)

Humans Vs Zombies (Time)

Run 800 meters

Then…complete 2 rounds of:

20 Burpees

30 Box jumps/step-ups 24/20

40 Abmat situps

400 meter run

You will be split up into 2 groups. Zombies and Humans 🙂

*Zombies will start the WOD 2 mins after the Humans.

*If a Zombie catches a Human during the WOD they must add 25 burpees to the end of their workout.

*If a Zombie does not catch a Human during the WOD they must add 25 burpees to the end of their workout.

*The only ones that do not complete burpees at the end of the WOD are the Living and the Zombie who catch Humans.

*Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

*So let everyone know (a screaming dying sound would be awesome)

Finisher

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E