Redo or Funday Monday

CrossFit Blaze – CrossFit

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Warm-up

Warmup De Plata (No Measure)

:30secs per movement

2 rounds = 9 minutes

Push-up to Down Dog

Slow Air Squats

Plate Hops

https://youtu.be/1zSECvHUxcU

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

https://youtu.be/BTrem_-M3NE

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

https://youtu.be/g6VIE3P2hLE

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 3mins

Wall-Balls to Ball and Target

Rest 2 mins

AMRAP 15mins

500m Row

15 Burpees

10 Ring Dips

Lvl 1: Box Dips, 14/10

Lvl 2: As written

Lvl 3: 10 Muscle Ups (Bar or Ring)

Record Wall Balls to Board for monthly challenge

Or

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min