Monday
CrossFit Blaze – CrossFit
Warm-up
Warm and Be Mobile (No Measure)
10-20 Reps of Each Movement
Upper Body
1. Wrist Circles
2. Elbow Circles
3. PVC Pass Throughs
4. PVC Lat Side Bend
5. Hip Circles
Lower Body
1. Book Openers
2. Scorpions
3. Spiderman Lunges
4. Zombie Walks
5. Cossack Squats
Strength
Hang Power Snatch (EOMOM – 5 sets of 3 reps @ 70%)
If weight is too light for Every other minute perform double unders or practice them on off minutes
WOD
Metcon (Time)
4 RFT
Barbell Walking Lunges – 12 reps (6 per side)
Ring Dips – 12 reps
Double Unders – 30 reps
*Use 30% of 1RM BS for Lunges
Finisher
Metcon (Weight)
Bent Over Rows 3 x 8
Planks 3×45 seconds
Reverse Hyper 4×10
