Monday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm-BrandX – A (No Measure)

3x capped at 9:00

100-meter run

10 bandy side steps

10 box step-ups

10 bandy good mornings

Strength

Back Squat (15-12-10-8)

WOD

Pinball (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Hang Dumbbell Power Snatch (50/35)

1 Minute Calorie Row (RX+ = Bike or Ski)

1 Minute Rest
## GENERAL

* We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

* Keep a running count of your reps for each round and record them on a whiteboard during your rest period

* Your score is total reps accumulated over the 5 rounds

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min