December is here !!

CrossFit Blaze – CrossFit

View Public Whiteboard

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

Front Squat (5-5-5-3-3)

Metcon (Weight)

STRENGTH ACCESSORY

3 sets of

20 Heavy Russian KBS

15 DB Floor Press

WOD

100 DB Snatches (Time)

100 DB Snatches for time

(ALTERNATE EACH REP)

Lvl 1: 35/25

Lvl 2: 50/35

Lvl 3: 70/53 KB (75/50 DB)

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min