Tuesday

CrossFit Blaze – CrossFit

Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Two WOD Tuesday’s

Metcon (No Measure)

EMOM 7 min

— 5 KB Deadlift (53’s/35’s)

— 5 KB Front Squat

— 5 KB Push Jerk

— Goal: have :15-:20 sec to rest before the start of the next min

Metcon (AMRAP – Rounds and Reps)

Open Prep

— AMRAP 12 min

— 7 Power Clean

— 9 Box Jump Over

— 11 T2B

Lvl 1: 95/65

Lvl 2: 115/75

Lvl 3: 135/95

— Every 3 rounds you complete add 20 lbs to your power clean weight

— Goal: Quick Cycle time on Box Jump Over and T2B in no more than 2 sets

Finisher

Metcon (No Measure)

Post Work:

— Midline:

— 3 Rounds NOT for Time:

— 45sec Barbell Front Rack Hold (275/185)+

or 45sec Side plank per side

— 50 Double Under

— 10 Strict HSPU

— Rest as needed between rounds