Two Wod Tuesdays

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)
800m Run or 1000m Row

Two WOD Tuesday’s

Metcon (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches

30/20 Calorie Row

Lvl 1: 35/25

Lvl 2: 50/35

Lvl 3: 70/50
* We’ll complete two couplet workouts with no rest between

* All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and rower

* Expecting this conditioning piece to take around 12-20 minutes to complete

Finisher

Fin- Chest Arms Bro (No Measure)

4×8 – Close Grip Floor Press

3×10- Bent over rows

4×10- Arm movement A

Superset w/ Arm movement B