Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

2 rounds

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

Strength

EMOM Press and Pull-Up (AMRAP – Reps)

EMOM 10mins

Min 1: Strict Press x 3 + 1 Push-Press

Min 2: Strict Pull-Ups x AMRAP (one set once you drop you must rest until next press set)

Put weight in notes and total reps for pull-ups.

WOD

Sea Horse (Time)

3 rounds

800m Row

500m Run

25 Burpees

RX+ Wear Vest

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