CrossFit Blaze – CrossFit

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Warmup De Plata (No Measure)

:30secs per movement

2 rounds = 9 minutes

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats


Strength Circuit (Chest A) (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Curls x 10

DB Tricep Rollbacks( laying down) x 10

Rest 2mins after each circuit


Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

100 foot Walking lunge

1 Rope climb or 10 Pull-ups

15 KBS 53/35

1 Rope Climb or 10 Pull-ups


Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total