Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- FS/Thruster Warmup (No Measure)

1:00 Jump Rope

Banded Walks (Zombie, Lateral, Monster)

EMOM 8 min

— Min 1:Row 10 Cal

— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Strength

Floor Press (8-6-3-7-10)

Laying on ground on back. Like a Bench Press.

WOD

5x Super Heroic (Time)

5 rounds for time

10 Jumping Jacks

10 Push-Ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups (RX+= TTB)

250m Run/Row OR 10 Burpees
May sub PUSHUPS for PullUps or anything else if you were here tuesday and wednesday

Finisher

Weighted Plank

have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank