Two WOD Tuesday

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

Two WOD Tuesday’s

Metcon (Weight)

10min EMOM

Min 1: 8 Floor Press

Min 2: 10 Ring Rows (Everyone)

Work up on the barbell

Rest 3-5mins before WOD 2

Swole Cycle (AMRAP – Reps)

Tabata: 8 rounds / 16mins

Strict Pull-ups

Double Unders

Push-ups

Rower Calories

* Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of jump rope, and so on…

* The score at the end of the 16 minutes is the total reps completed during your work stations

* There is no rest between stations beyond the :10 seconds

* If you find yourself stuck on pushups or pullups (Hold Plank on straight arms for Plank and do a pullup bar hang for pullups)

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps