Wild Wednesday

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

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

Strength

Front Squat (5 sets of 2 at the same weight)

WOD

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 165/115
*Working through 5 rounds of this interval workout

*You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins

*Rounds begin on the 0-4-8-12-16

*Your score is the slowest score of the 5 rounds

*We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

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