Tuesday
CrossFit Blaze – CrossFit
Warm-up
Warmup Pain Free Squat (No Measure)
1 min – Jump Rope
10 Frog Jumps to Prayer Squat
10 Close Stance OHS w/ PVC
100m Jog
10 Lunges w/ Twist
10 Single Leg DL w/ KB
1 min – Jump Rope
Strength
Front Squat (EMOM for 10 minutes perform 2 reps @ 70 )
WOD
Metcon (AMRAP – Reps)
Complete 4 rounds:
Handstand Hold – 30 seconds
Push Up – Max Reps
Hold Top of Pull Up – 30 seconds
Strict or Banded Pull Up – Max Reps
Hold Top of Ring Dip – 30 seconds
Banded Ring or Box Dip – Max Reps
*Perform isometric hold for 30 seconds, then take a few moments for rest and perform Max Reps of prescribed exercise.
Lvl 1: hold 10-15 seconds
Lvl 2: As Written
Lvl 3: HSPU Reps, Strict Pull-Ups, Ring dips or Muscle Ups
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
