WTF Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warm up – Circus (No Measure)

2 rounds

1:00 Jump Rope

30ft Airplanes

15 Bodyweight Hip Thrusts

30ft Hurdle Step

20 Arm Swings (10 each Dir)

30ft Swooping Death March

Strength

Strength Circuit (Chest A) (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Curls x 10

DB Tricep Rollbacks( laying down) x 10

Rest 2mins after each circuit

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 10 minutes of:

Rx

5 Deadlifts (use the same bar)

10 Burpees

15 Double Unders

Rx+

5 Deadlifts (same bar)

10 Burpees over the bar

50 Double Unders

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps