Thirsty Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

1 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Strength

Floor Press (5-5-5-5-5)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

Eight rounds for time of (30 min cap):

Rx

6 Chest To Bar Pull-ups

8 Thrusters (75/55)

10 Burpees

Rx+

4 Ring Muscle Ups (3 for ladies)

8 Thrusters (115/73)

12 Burpees

Finisher

Med ball Plank Finisher (No Measure)

3:00-5:00 Total Plank Time in as few sets as possible.

Attempts are done w Forearms on Medball with slow movements in all directions

30-50 Band Pull-aparts