Wednesday

CrossFit Blaze – CrossFit

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Warm-up

WarmLegsnPlanes (No Measure)

2-3 rounds

10 Leg Swings (per leg)

30ft Bear Crawl

30ft Airplanes

50 Single Unders

Strength

Back Squat (30 reps at Bodyweight )

Lvl 1: 1/3 Bodyweight

Lvl 2: 1/2 Bodyweight

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

8 TTB

10 DB Hang CJ

250m Run

Lvl 1: 35/25

Lvl 2: 50/35

Lvl 3: 70/50

Finisher

Fin- Chest Arms Bro (No Measure)

4×8 – Close Grip Floor Press

3×10- Bent over rows

4×10- Arm movement A

Superset w/ Arm movement B