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CrossFit Blaze – CrossFit

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Warmup De Plata (No Measure)

:30secs per movement

2 rounds = 9 minutes

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats


Push Press (5 sets of 3 at the SAME WEIGHT )


Metcon (Time)

5 Rounds:

250m Run

2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy” equals:

5 Strict Pull-ups

10 Push-ups

15 Air Squats


Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank –

1:00 – Mountain Climbers

Rest 2mins