Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

(https://youtu.be/8veZcBi4ZMo)

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Two WOD Tuesday’s

9 Volt (AMRAP – Rounds and Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

RX+ = 70/53

Rest as Needed between WOD’s

Metcon (Time)

3 rounds

400m Run

10 Power Cleans

500/400m Row

10 Front Squats

Lvl 1: 75/55

Lvl 2: 115/75

Lvl 3: 155/100

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min