Tuesday

CrossFit Blaze – CrossFit

Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Power Clean (Find a heavy triple ( NO TNG ))

WOD

Metcon (Time)

Complete 10 rounds for Time:

Front Squats – 2 Reps

Wall Balls – 10 Reps

Rope Climb – 1 Rep

Lvl 1: 95/65, 14/10, 10 Ring Rows

Lvl 2: 135/95, 20/14

Lvl 3: 185/115, 20/14

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min