Friday

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

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

250 Meter Run

30 Single Dumbbell Box Step-Ups (24/20)

250 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Lvl 1: 25/15

Lvl 2: 35/25

Lvl 3: 50/35

Skill

Metcon (No Measure)

3-5 Rounds:

20 GHD Sit-ups ( V-Ups )

35 Double Unders ( Practice DU or x 3 )

50′ Handstand Walk ( Handstand hold x :30s or Bear Crawl x 30 meters )

Finisher

Med ball Plank Finisher (No Measure)

3:00-5:00 Total Plank Time in as few sets as possible.

Attempts are done w Forearms on Medball with slow movements in all directions

30-50 Band Pull-aparts