Thursday
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
WOD
Metcon (Time)
On the 4:00 x 6 rounds
15 Russian KBS
50′ feet Walking Lunges
250m Run
Lvl 1: 35/25
Lvl 2: 53/35
Lvl 3: 70/53
Complete all 3 movements then rest with time remaining
Finisher
300 Abs and Core (Time)
May or May not be for time. The choice is based on how much energy you have left. Try to finish!!
30 Bicycles
20 Crunches w/ Plate
30 Jack Knives
20 Leg Lifts
15 Side Plank Crunches (L)
30 Bicycles
15 Side Plank Crunches (R)
40 Russian Twists w/ Plate
30 Bicycles
20 Side Plank Crunches (L)
20 Crunches w/Plate
20 Side Plank Crunches (R)
10 Strict Toes to Bar or K2E
