CrossFit Blaze – CrossFit
Warm-up
WarmIcon – Run/Shoulder Taps/ Press (No Measure)
3 rounds
250m Run or Row
10 Shoulder Taps from Pushup Position
10 Reverse Grip Presses
10 Banded Pull Aparts
Strength
Seated Barbell Presses (4 sets of 8 reps)
Use Box or Bench to Sit for presses
WOD
Metcon (AMRAP – Reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest
Finisher
Easy abs (No Measure)
50-100 ab mat situps or GHD Situps
