Thursday

CrossFit Blaze – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Power Snatch (2-2-2-2-2)

WOD

Metcon (Time)

20 rounds for time

1 Power Snatch

3 Burpees

5 Wall-Balls

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs