Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

Strength

Gymnastic SkillWOD #1 (No Measure)

8min EMOM

Min 1: :30s Handstand Hold

Min 2: Ring Dip x 3 + 2 second hold at bottom and top of each rep.

Lvl 1: Wall Walk hold or Plank hold/ Paralette or box Dips

Lvl 2: As above

Lvl 3: Use min 2 to warm up Muscle Up for WOD

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

100m Run

10 ​Renegade row – 5 / arm

8 Box Jumps

4 Wall Walks

Lvl 1: 25/15, 20/16

Lvl 2: 35/25, 24/20

Lvl 3: 50/35, 30/24

Finisher

Fin- Single Leg, GM, Abs , ACC (Weight)

1a) Single Leg Calf Raise – Knee bent slightly (33X0) 3 x 4-6 reps

– (Load if able)

1b) Single Leg Squat to Box 3 x 12 (20X0)

– Box height above parallel (Load if able)

1c) Barbell Good Morning 3 x 12 (20X0)

1d) V-Ups 3 x 15

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