Throwback Thursday

CrossFit Blaze – CrossFit

We will be posting an extra No equiptment WOD for anyone at home while any concerns are still around. Keep the fitness going !

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NO EQUIPTMENT- HOME WOD

“Tosh Sprints” (Time)

*May be performed with a partner.

200m Run, rest equal time

400m Run, rest equal time

600m Run, rest equal time

Repeat this cycle for three rounds.

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

Metcon (No Measure)

4 sets of

10 strict pullups with a 3 second negative

Rest 2 minutes between sets. If 10 is too hard then do 5 and do 5 banded etc…

WOD

Metcon (Time)

5 Rounds For Time:

10 Kettlebell Swings

200′ Single Arm Farmers Carry

400m Run

Lvl 1: 35/20

RX = 50/35

RX + = 70/50 , 20/15 Calorie Assault Bike

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