This is Ab-Sured
CrossFit Blaze – CrossFit
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
