WTF Wednesday

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

Strength

Push Press (Work up to a heavy set of 5 then do 2 sets at 90%)

WOD

Metcon (Time)

3 Rounds

7 Power Snatch

14 Handstand Push Up

14 Toes to Bar

42 Double Under

Lvl 1: 75/55, HR Push-ups, Toes to rig, 84 Singles

Lvl 2 : 115/75, Kipping HSPU allowed

Lvl 3: 135/95

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins