Thirsty Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Back Squat (3 sets of 12 (Total Reps) Same weight all sets)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16mins

21/15 Calorie Row/Ski/ Bike or 250m Run

12 KBS

2 Rope Climbs or 10 Pull-Ups

Lvl 1: 35/25, 10 Ring Rows

Lvl 2: 53/35, Either

Lvl 3: 70/53, Rope Climbs Only

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total