Thirsty Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

(https://youtu.be/8veZcBi4ZMo)

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Strength

Floor Press (Work up to a heavy single in 15mins)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

5 rounds

100m Farmers Carry

30 Ab-Mat Situps

10 DB Squat Cleans

Lvl 1: 2515

Lvl 2: 35/25

Lvl 3: 50/35 DB for Both

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs