Monday

CrossFit Blaze – CrossFit

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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