Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Two WOD Tuesday’s

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

— 50 Thruster

— 35 Cal Assault Bike or Row or 800m Run

— 20 HSPU

Rest 3 minutes before starting WOD 2

Lvl 1: 65/35 , HR Pushups

Lvl 2: 75/55

Lvl 3: 95/65

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

— 10 DB Snatches

— 100m Bear Hug Carry Plate

— 100m Farmers Carry

Lvl 1: 35/25 DB’s , Same Plate Size

Lvl 2: 50/35 DB’s , 45/35 Plate

Lvl 3: 70/50 DB’s , 55/45 Plate

(Use same weight for Farmers carry as Snatches)

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