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

Two WOD Tuesday’s

Metcon (No Measure)

EMOM 10 min

— 8 DB Snatch (alternating)

— 4 Ring Dips

— 8 DB Snatch (alternating)

— 4 Strict Pull-Ups or HSPU

Lvl 1: 25/15

Lvl 2: 35/25

Lvl 3: 50/35, Squat Snatches and HSPU

Metcon (Time)

After a 3 min rest

For time

50 KBS Overhead

50 Burpees

Lvl 1: 35/25

Lvl 2: 53/35

Lvl 3: 70/53

Every minute stop and perform 7 Air Squats

*start with 7 Air Squats

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