Thirsty
CrossFit Blaze – CrossFit
Warm-up
Warmup DeComp 2 (No Measure)
500m Run or Row
(30 Seconds Each) x 2 rounds
Single Leg Glute Bridges
Push-up to Down Dog
Glute Bridges (Two Legs)
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up
Strength
Blaze Bench Build (Weight)
15-12-9
Bench Press
Strict Pull-ups
Lvl 1: 25% of Bodyweight Bench + Supinated Ring Rows
Lvl2: 50% of Bodyweight Bench + Strict Pullups
Lvl 3: 100% of Bodyweight Bench + Strict CTB Pullups
WOD
Metcon (No Measure)
4 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Bear crawl (Low and Slow)
1 Minute Rest
Finisher
Easy abs (No Measure)
50-100 ab mat situps or GHD Situps
