WTF Wednesday

CrossFit Blaze – CrossFit

View Public Whiteboard

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
500m Run First

Strength

Back Squat (EMOM 8 mins x 5 reps )

WOD

Metcon (AMRAP – Reps)

Up to Teams of 3

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Row

Minute 4: Rest

Finisher

Fin- Weighted Carry (No Measure)

500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)