Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- FS/Thruster Warmup (No Measure)

1:00 Jump Rope

Banded Walks (Zombie, Lateral, Monster)

EMOM 8 min

— Min 1:Row 10 Cal

— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Two WOD Tuesday’s

Metcon (Weight)

EMOM 10mins

Min 1: Seated Shoulder Press x 8

Min 2: Ab-Mat Situps x 20-30 (RX+ = TTB)

Rest 3mins before

Metcon (AMRAP – Rounds and Reps)

How high up the ladder can you go in 10 minutes of:

1 Handstand Push-up (15’s+ABMAT/10’s+ABMAT; 5 rds strict)

1 Deadlift (same bar or pick load)

2 HSPU’s

2 Deadlifts

3 HSPU’s

3 Deadlifts…4…4…5…

For Rx+ do HSPU’s on DB’s

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