Tuesday

CrossFit Blaze – CrossFit

Warm-up

WarmIcon- FR Stretch/Squat EMOM (No Measure)

2 rounds

:60sec /side Banded Front Rack Stretch

10m / side Banded Side Steps

10 / side Airplanes w/toe touch

Then

8min EASY Pace EMOM

Min 1: 10 Air Squats and 7 Push ups

Min 2: 0:40sec Jump Rope

Two WOD Tuesday’s

Metcon (Time)

4 Rounds

— 10 Hang Power Clean (155/105)

— 25 Cal Assault Bike/ 30 Cal Row / 500m Run

Time Cap: 15mins

Metcon (Time)

Open Prep

— 3 Rounds

— 20 Wall Ball

— 20 Box Jump

— 20 Deadlift

Lvl 1: 14/10, 20/14, 135/95

Lvl 2: 20/14, 24/20, 185/115

Lvl 3: 20/14,24/20, 225/135

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