TWO Wod Tuesday

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

NE – Run Bambi (Time)

2 rounds for time of

Run 1 Mile

125 Air Squats

RX + = Wear weight Vest

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

WOD

Metcon (Time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100 Burpees

Level 1: 75 Burpees

RX+ = 100/70 Calorie Assault Bike

*30 Minute Cap*

*Record total time for all 3 minus rest

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E

Finisher

Hip Stretch (Time)

1:00 Hip Couch Stretch

1:00 Pigeon

2 rounds