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
Overhead Squat (Work to heavy single )
Or
Front Squat (Work to a heavy single)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
6 Power Snatches or Cleans
9 Overhead Squats or Front
12 Box Jumps
Lvl 1: 45/35, 20/16
Lvl 2: 75/55, 24/20
Lvl 3: 95/65, 24/20
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
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