Thursday

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

Strength

Strength Circuit – Chest B (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Hammer Curls x 10

Single DB Skull Crushers x 10

Rest 2mins after each circuit

WOD

Metcon (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row or 250m Run

20 AbMat Sit-ups

3 Power Cleans

*Athletes Build in Weight Over the 5 Rounds

Finisher

Weighted Plank

have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank