The most wonderful time of the year

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

Strength

Strict Press (3-3-3-3-3)

WOD

Metcon (AMRAP – Reps)

Ascending Ladder for 12 Minutes:

3 Strict Presses (75/55), 100 Meter Run

6 Strict Presses (75/55), 100 Meter Run

9 Strict Presses (75/55), 100 Meter Run

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