Tuesday

CrossFit Blaze – CrossFit

View Public Whiteboard

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