Open Week 1 !

CrossFit Blaze – CrossFit

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Warm-up

WarmIcon – Run/Shoulder Taps/ Press (No Measure)

3 rounds

250m Run or Row

10 Shoulder Taps from Pushup Position

10 Reverse Grip Presses

5 Roll Over to V-Sit

Strength

Strict Press (3-3-3-3-3-3-3)

WOD

Rugrats (AMRAP – Rounds and Reps)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Row (RX+ assault bike)

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