Thersday
CrossFit Blaze – CrossFit
Warm-up
Warmup De Plata (No Measure)
:30secs per movement
2 rounds = 9 minutes
Push-up to Down Dog
Slow Air Squats
Plate Hops
https://youtu.be/1zSECvHUxcU
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
https://youtu.be/BTrem_-M3NE
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
https://youtu.be/g6VIE3P2hLE
Strength
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
WOD
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
Finisher Anti Rotation/Side Planks (No Measure)
10 Anti Rotation Band Pulls to Chest
:30s Side Plank
Each is per side
3 sets total
