Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup De Plata (No Measure)

:30secs per movement

2 rounds = 9 minutes

Push-up to Down Dog

Slow Air Squats

Plate Hops

https://youtu.be/1zSECvHUxcU

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

https://youtu.be/BTrem_-M3NE

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

https://youtu.be/g6VIE3P2hLE

Two WOD Tuesday’s

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

40 Air Squats to Med-Ball

AMRAP 10 Meter Shuttles

2 Minutes Rest Between Rounds.
* With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals

* In the 4-minute windows, you’ll complete the listed number of calories on the rower and squats before moving on to the scored station, the 10 meter shuttle runs

* For the shuttle runs, sets cones 10 meters apart

* Every time one foot or part of the body touches beyond the cone, count 1 rep

* We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30

Finisher

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