Two WOD Tuesday

CrossFit Blaze – CrossFit

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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

WOD

Metcon (Time)

2 rounds

800m Run

50 Thrusters

Lvl 1: 45/35

Lvl 2: 65/45

Lvl 3: 75/55
Rest 5mins before starting part b. No time cap

Metcon (Time)

18-15-12-9-6-3

— Strict Ring Dip

— Double Under x 2

Lvl 1: Singles x 3 , Bench or Substitute Dip

Lvl 2: As Written

Lvl 3: Weight Vest entire workout
Time cap = end of class

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