CrossFit BLAST Fitness Blog

Warm up: Bear Crawl 40 Yards/or Door 2 Door DROM OVHS Skill: Pull up WOD: 100 Pull ups Each Drop = 3 Burpee Due at spot of Foul *15 Min Cap Also Open WOD # 2

Warm up: 400 M Run Samson DROM Skill: KB WOD: 1 Rope Climb 10 Wall Ball 15 KB 20 Double Unders 7 Rds

Warm up: 500 M Row DROM Andy Skill: Power Clean WOD: 21-15-9 Power Clean 115/75 Thrusters 115/75

Warm up: Monkey Hang DROM Foam Roller Skill: Hang Power Clean WOD: “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk RX- 155 5 Rds

Warm up: 2 Min Jump Rope DROM OVHS Skill: Power Snatch WOD: 10-9-8-7-6-5-4-3-2-1 Power Snatch Dips

Warm up: Resist Run Door to Mid Gym Foam Roller Samson Skill: Wall Ball WOD: 25 Wall Ball 25 Push Up 25 Sit Up 25 Push Press 3 Rds And CrossFit Open WOD Burpees AMRAP 7 Min

Warm up: Tabata Squats 1 Rd DROM Seth Skill: Push Jerk WOD: 15 Push Jerk 15 Pull up 5 Rds

Warm up; Min on/off/on Handstand hold DROM Andy Skill: OVHS WOD: 10 K 2 E 8 OVHS 6 HSPU AMRAP 15

Warm up: 200 M Row Sprint 15 Sec rest X 4 Back Ext OVHS Skill: Deadlift WOD: 21-15-9 Burpee Deadlift225/155 Sit up

Warm up: Min on/off/on Push up-Sit up DROM Foam Roller Skill: Push Jerk WOD: 1 Power Clean, 1 Hang Clean, 1 Push Jerk RX 225/155 Every 30 Sec for 10 Min Scale if needed, same weight all 3 lifts