CrossFit BLAST Fitness Blog

Warm up: Resist Run Back Ext Samson Skill: Snatch/C&J WOD: Isa-Grace 30 Snatch 135 30 Clean & Jerk 135

Warm up: Min on/off/on Wall Climb DROM Samson Skill: Ring Dip WOD: 10-9-8-7-6-5-4-3-2-1 Ring Dips Box Jump Push Press

Warm up: Bear Crawl Door 2 Door DROM OVHS Skill: Hang Power Clean WOD: 3 Hang Power Clean 5 Burpeee 10 Rds 30 Sec Rest between Rds

Warm up: 2 Min Jump Rope Samson Back Ext Skill: Front Squat WOD: 7 Front Squat 7 SDLHP 7 Push Press 150 M Run 7 Rds Cap of 20 Mins

Warm up: Min on/off/on M-Ball Slams Seth DROM Skill: Row WOD: Tabata This Row – Cal Count 1 Min Rest Squat 1 Min Rest Pull Up 1 Min Rest Push Up 1 Min Rest Sit Up 20 Sec on 10 sec Rest 8 Intervals

Warm up: 500 M Row Andy Foam Roller Skill: Toes 2 Bar WOD: 12 Wall Ball 12 Toes 2 Bar 5 Rds

Warm up: Min on/off/on Tire Flip DROM Foam Roller Skill: Deadlift WOD: 15 Deadlift 135 15 Push ups 10 Rds

Warm up: 300 M Row Sprints 20 Sec rest X 3 Seth Back Ext Skill: Body Row WOD: 5 Box Jump Burpee 10 KB 10 Body Row AMRAP 20

Warm up: 2 Min Jump Rope DROM Andy Skill: Elevated Push up WOD: 7 K2E 7 Weighted Step Ups 7 Elevated Push Ups AMRAP 15

Warm up: 500 M Row Seth Foam Roller Skill: KB WOD: 1 Min KB for 30 Reps 1 Min Rest Between Rds If fail to get 30 Reps in Min then 1000 M Row each Rd due at end 10 Total Rds 5work/5rest