Thirsty

CrossFit Blaze – CrossFit

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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