Two WOD Tuesday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Two WOD Tuesday’s

Metcon (AMRAP – Reps)

EMOM 10mins

Min 1: 15 Toes to Bar (Lvl 1: Toes to Rig or Knees to Chest)

Min 2: AMRAP Double Unders (Lvl 1= Singles)

After 10 minutes rest 3 minutes before starting WOD 2

Metcon (Time)

21-15-9 (20min Time Cap)

Burpee Pull-up

Power Cleans

Lvl 1: 95/65, Ring Rows

Lvl 2: 135/95

Lvl 3: 185/125

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