Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warm up – Circus (No Measure)

2 rounds

1:00 Jump Rope

30ft Airplanes

15 Bodyweight Hip Thrusts

30ft Hurdle Step

20 Arm Swings (10 each Dir)

30ft Swooping Death March

Two WOD Tuesday’s

Metcon (Weight)

EMOM 10mins

Min 1: Squat Clean x 2

Min 2: Renegade Rows x 10

Rest 3-5mins before WOD 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

50 Wall balls

40/30 Calorie Row

30 Toes to Bar

20 DB Snatches

Lvl 1: 14/10, 25/15

Lvl 2: 20/14, 35/25

Lvl 3: 20/14, 50/35

Finisher

Med ball Plank Finisher (No Measure)

3:00-5:00 Total Plank Time in as few sets as possible.

Attempts are done w Forearms on Medball with slow movements in all directions

30-50 Band Pull-aparts