Wicked Wednesday’s

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

2 rounds

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

Strength

Hang Power Clean (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

20 Wall-Balls

20 Single arm DB Snatch

20 Box Jumps

20 Single arm DB Snatch

20/15 Calorie Row

Lvl 1: 25/15

Lvl 2: 35/25

Lvl 3: 50/35

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min