Two WOD Tuesday

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

Two WOD Tuesday’s

Metcon (Weight)

EMOM 10min

Min 1: Front squat x 3 (Work up each round)

Min 2: Ab-Mat situps or GHD Situps x 10-20

Part 2

Metcon (AMRAP – Rounds and Reps)

Amrap 20mins

10 HSPU

20 Swings Russian

30 Lunges (Total)

40 Sit-ups

50 Double Unders

Finisher

Weighted Plank (3 x :30- 45s Each )

have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank