Friday

CrossFit Blaze – CrossFit

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Warm-up

Oly Active 1 (No Measure)

2 rounds

250m Row/Run

7 Tuck Jumps

8 Bulgarian Split Squats (per leg)

9 Barbell Presses

10 Front Squats

11 Banded Pull Aparts

Strength

Floor Press (Find a heavy set of 10 )

Laying on ground on back. Like a Bench Press.

WOD

“Jumping Helen” (Time)

3 rounds

75 Double Unders(150 Singles)

21 American KBS 53/35 (70/53)

12 Pull-ups

Finisher

Fin- Weighted Carry (No Measure)

500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)