This is Ab-Sured

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

2 rounds

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

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 (No Measure)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

250m Run

6 Power Cleans

Lvl 1: 75/55

Lvl 2: 95/65

Lvl 3: 115/75

Finisher

Fin- Pain Free(ren, tricep, ghd) (Weight)

a) Renegade Row x 5-10/side

b) Dumbbell Overhead Tricep Extension 3 x 8

c) GHD Situp or Back extention 3 x 10