CrossFit Blaze – CrossFit
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Warm-up
Warm up – Circus (No Measure)
2 rounds
1:00 Jump Rope
30ft Airplanes
15 Bodyweight Hip Thrusts
30ft Hurdle Step
20 Arm Swings (10 each Dir)
30ft Swooping Death March
WOD
Glenn Pendlay (Time)
1000m Row
10 Ground to overhead
750m row
10 Ground to overhead
500 m Row
10 Ground to overhead
250m Row
10 Ground to overhead
Lvl 1: 95/65
Lvl 2: 115/75
Lvl 3: 135/95
Finisher
300 Abs and Core (Time)
May or May not be for time. The choice is based on how much energy you have left. Try to finish!!
30 Bicycles
20 Crunches w/ Plate
30 Jack Knives
20 Leg Lifts
15 Side Plank Crunches (L)
30 Bicycles
15 Side Plank Crunches (R)
40 Russian Twists w/ Plate
30 Bicycles
20 Side Plank Crunches (L)
20 Crunches w/Plate
20 Side Plank Crunches (R)
10 Strict Toes to Bar or K2E
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