Wild Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Sroka-le hip warm up: (No Measure)

with a hip circle or band around the knees perfrom the following:

1-3 rounds

10m Penguin walks + 5 air squats

10 m Lateral walks + 5 air squats

10 m Monster Walks + 5 air squats

10 x clam shells w/ or w/out band on knee depending on strength
AFTER 500m Run or Row

Strength

Back Squat (10-8-6-4-2 (Work Up))

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

10 Renegade Rows

30 Air Squats

60 Double Unders (180 Singles 🙂

Lvl 1: 25/15

Lvl 2: 35/25

Lvl 3: 50/35

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins