WTF Wednesday
CrossFit Blaze – CrossFit
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
