Thursday
CrossFit Blaze – CrossFit
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
Metcon (AMRAP – Rounds and Reps)
Teams of 2 or 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats*
**Round 1:** 95/65
**Round 2:**115/75
**Round 3:** 135/95
**Round 4:** 185/125
**Round 5:** 225/135 (Max Reps)
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
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
