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 (AMRAP – Reps)

AMRAP 20mins

WOD 1

“Karen” 150 Wall-Balls

in as few sets as possible. However many sets it takes to finish Karen is how many rounds of Cindy to be done before WOD 2.

“1 Rounds of Cindy” = 5 Pullups, 10 Pushups, 15 Squats

WOD 2

AMRAP in time left after CINDY rounds are done

Clean and Jerks

Lvl 1: 95/65

Lvl 2: 115/75

Lvl 3: 135/95

*20minutes to complete both WODS and Reps

*Add how many sets Karen took to notes

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