Wild Week Wednesday

CrossFit Blaze – CrossFit

We will be posting an extra No equiptment WOD for anyone at home while any concerns are still around. Keep the fitness going !

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NO EQUIPTMENT- HOME WOD

Tabata Corona (No Measure)

Tabata each set of exercises for 4:00

-Bicycles

-Lunges

-Double Unders (If you dont have jump rope do Jumping Jacks)

-Push-ups

-Mountain Climbers

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

Clean and Jerk (Work as group then EMOM for 8 mins working up x 1)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps