Fridayy

CrossFit Blaze – CrossFit

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Warm-up

Warm up – Circus (No Measure)

2 rounds

1:00 Jump Rope

30ft Airplanes

15 Bodyweight Hip Thrusts

30ft Hurdle Step

20 Arm Swings (10 each Dir)

30ft Swooping Death March

WOD

Glenn Pendlay (Time)

1000m Row

10 Ground to overhead

750m row

10 Ground to overhead

500 m Row

10 Ground to overhead

250m Row

10 Ground to overhead

Lvl 1: 95/65

Lvl 2: 115/75

Lvl 3: 135/95

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