WTF Wednesday

CrossFit Blaze – CrossFit

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Warm-up

SSA Warmup (No Measure)

3 sets

100-200m Jog

20 Mountain Climbers

10 Air Squats

10 Push-Ups

1 min PVC or Band Stretch

Strength

Deadlift (3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 15 minutes of:

25 Sit-ups

20 Hand Release Push-ups

15 Box Jumps (24/20) RX+= 30/24

10 Dips

5 Deadlifts (pick load) RX+ = 225/135

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