Wild Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup DeComp 2 (No Measure)

500m Run or Row

(30 Seconds Each) x 2 rounds

Single Leg Glute Bridges

Push-up to Down Dog

Glute Bridges (Two Legs)

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

Strength

Thruster (Work to a heavy single in 10 mins)

WOD

Metcon (Time)

Buy-In: 15 Clusters

3 Rounds:

30/20 Calorie Row

15 Pull-ups

Cash-Out: 15 Clusters

Lvl1: 75/55

Lvl 2: 95/65

Lvl 3: 135/95, CTB Pull ups

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